The Matt Walker Podcast is all about sleep, the brain, and the body. Matt is a Professor of Neuroscience at the University of California, Berkeley. He is the author of the book, Why We Sleep and has given a few TED talks. Matt is an awkward British nerd who adores science and the communication of science to the public.
Drift into tranquility tonight as Matt pilots your voyage to a deeply restful slumber in this calming sleep narrative. Prepare to release the day's hold and find solace on a serene sea, where the rhythm of the waves and the canopy of stars invite peaceful repose. Picture yourself embraced by the gentle motion of the water, the day's warmth slowly giving way to the cool embrace of a twilight sky, speckled with distant, shimmering lights. You will encounter "The Dreamer," a spe...
Matt delves into the science of weighted blankets for sleep improvement in this week’s episode. These heavy covers (10-40 lbs) utilize Deep Pressure Stimulation (DPS), a concept originating from Dr. Temple Grandin's 1960s work. DPS is theorized to shift the nervous system from "fight-or-flight" to a calmer parasympathetic state by potentially increasing serotonin and activating brain regions involved in emotional regulation, like the insular cortex, thereby fostering a state condu...
Matt and Dr. Eti Ben Simone are back again today to answer even more of your brilliant sleep questions! They begin by discussing smartphones, noting that the direct EMF impact on brainwaves is debatable, but that psychological activation and blue light are known disruptors. Moving onto naps, Matt explains longer ones can cause "sleep inertia," while short naps (20 mins) can be beneficial, unless insomnia is present. They then examine the full moon's debated effect on sleep, and ho...
Dr. Matt Walker explores the sleep phenomenon of night terrors, distinguishing them from nightmares and defining them as parasomnias arising from deep Non-REM sleep. He details symptoms, prevalence in children and adults, potential causes like genetics, stress, and sleep deprivation, and management strategies including sleep hygiene and behavioral therapies. The episode concludes with insights into ongoing research and potential future treatments.
Embark on a celestial journey tonight as Matt guides you through the vast expanse of the night sky in this soothing sleep story. Prepare to travel amongst the stars, exploring the constellations that have captivated humanity for millennia. Imagine yourself lying comfortably beneath the heavens on a warm evening, the stars twinkling like distant fireflies. Feel the gentle night air as you connect with the awe and wonder felt by ancient civilizations who gazed upon these same cosmic patterns, weav...
This week, Matt dismantles the myth that REM sleep only benefits the mind by revealing its profound importance for physical health. While deep sleep handles some repair, Matt details how REM is crucial for peak testosterone and growth hormone release, vital for muscle, bone, libido, tissue repair, and metabolism. He explains that REM's characteristic muscle paralysis (atonia) isn't just for safety; it fosters physical recovery by enabling deep muscle relaxation, boosting blood flow, lo...
In this latest AMA episode, Matt and Dr. Eti Ben Simon tackle even more listener questions regarding any and all aspects of sleep. Today, they discuss sleep tracker accuracy, noting that while nightly data isn't perfect (~75-85% accurate), weekly trends are reliable. Feeling exhausted despite good tracker metrics? Potential causes include fragmented sleep, circadian issues, undiagnosed disorders (like apnea), or tracker-induced anxiety (orthosomnia). Matt and Eti stress consulting a special...
Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set. Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Co...
Find tranquility in a secret setting as Matt guides you through tonight's sleep story set in "The Twilight Garden." Meet Clara, the lamp keeper, who lovingly tends to the hundreds of lanterns that illuminate this hidden haven. On this particular evening, a grieving visitor arrives, seeking solace and a way to remember a lost loved one. As Clara shares the garden's quiet magic and the healing power of light, you'll be enveloped in the garden's peaceful atmosphere, fi...
In today’s episode, Matt challenges the notion that REM sleep is solely for the brain, revealing its broad impact on physical health. He delves into REM's role in regulating testosterone and growth hormone, crucial for muscle function. Our host also highlights how REM aids muscle recovery via paralysis, boosting blood flow and supporting protein synthesis. Beyond muscles, Matt explores REM's effects on temperature regulation and heart health by boosting heart rate variability and promo...
Matt and Dr. Eti Ben Simon team up to answer more audience questions today, and begin by delving into the subjective experience of time during dreams, exploring how our perception stretches and compresses during REM sleep and whether we can hack our dreams. They also explain the cognitive, emotional, hormonal, and immunological consequences of pulling an all-nighter, highlighting the dramatic impact on memory consolidation, stress hormones, appetite regulation, and immune function. The cardiovas...
Matt Walker welcomes Dr. Ranji Varghese back to the podcast today to complete the whole sleeping pill story by discussing newer sleeping pills, beyond benzos and Z-drugs. Together, they explore Melatonin receptor agonists (like Ramelteon) that signal sleep preparation, unlike sedating GABAergics. They also detail how DORAs inhibit the wakefulness-promoting orexin, how off-label options (ex. trazodone, low-dose doxepin) affect histamine, the risks and benefits of each. Dr. Varghese goes on to exp...
Escape into a world of untold stories with Matt as he guides you through tonight's sleep story set in "The Archive of Lost Letters." Meet Stephanie, the archivist, who tends to letters never sent, filled with unspoken confessions and unshared truths. Tonight, a visitor arrives, searching for a lost piece of himself. As Stephanie helps him uncover a forgotten letter, you'll be enveloped in the library's quiet atmosphere, filled with the scent of old parchment and the weig...
This week Matt explores dreams, questioning if their specific content matters beyond the normal benefits of REM sleep. This episode examines dreaming's significance for creativity, memory integration, and its role as emotional first aid. The discussion then introduces a "hot off the press" study showing how dreams might help us shed unwanted memories, with insights into how REM sleep acts as a nocturnal soothing balm for emotional distress. The episode shares how REM sleep can tak...
In their latest AMA episode, Matt and Eti address listener questions ranging from "beauty sleep" to 3 AM awakenings. They explore the scientific evidence supporting sleep's crucial role in skin health and perceived attractiveness, citing studies on the effects of sleep deprivation. The cognitive benefits of napping are discussed, highlighting its ability to enhance learning and memory consolidation. They also delve into the remarkable neural activity of deep non-REM sleep, includi...
This week, Matt Walker dives into the world of the widely used sleeping pill, Ambien (Zolpidem). He explains how Ambien, a non-benzodiazepine sedative-hypnotic, works by targeting the brain's GABA receptors, specifically the alpha-1 subunit, to induce sleep. However, this comes with consequences. Matt highlights research by Dr. Marcos Frank showing that Ambien significantly impairs memory consolidation, essentially unwiring the brain's learning processes during sleep by approximately 5...
Settle into the embrace of your bed, feeling its comforting presence beneath you. This connection anchors you to the present, quieting the mind's chatter and creating a foundation for restful sleep. Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of prot...
Join Matt and renowned sleep scientist Dr. Cheri Mah today as they delve into the crucial connection between sleep and athletic performance. Dr. Mah's groundbreaking research at Stanford, including her famous basketball player sleep extension study (which revealed a 9% improvement in free throws and three-pointers!), demonstrates how prioritizing sleep can significantly enhance athletic abilities. In this fascinating episode, she discusses with Matt how sleep impacts not only physical recov...
In his latest "Ask Me Anything" episode, Matt is once again joined by Dr. Eti Ben Simon to respond to a variety of audience questions, beginning with the role of AI in sleep medicine. Together, they explore how AI is currently being used to improve the accuracy and efficiency of sleep stage scoring, and how it shows promise in diagnosing sleep apnea and personalizing treatment plans. Matt highlights the potential for AI to integrate with smart home technology and predict an individual&...
Welcome back to a new episode of the Matt Walker Podcast, where we revisit the often-discussed topic of catch-up sleep. We delve into the complexities of weekend catch-up sleep, exploring a recent study of 91,000 participants that suggests a potential link between compensatory weekend sleep and a reduced risk of heart disease. While this news offers a glimmer of hope, it's crucial to understand this benefit within the context of existing research. Studies like that of Dr. Ken Wright at the ...
Matt Walker welcomes Dr. Ranji Varghese to the podcast this week for an in-depth conversation about sleep and prescription sleeping pills. A psychiatrist specializing in sleep medicine, Dr. Varghese begins by discussing his entry into the field which was sparked by a fascination with sleep and wake circadian rhythms. He goes on to highlight the Minnesota Regional Sleep Disorder Center's focus on parasomnias, particularly REM Sleep Behavior Disorder, emphasizing the intersection of neuroscie...
Embark on a calming journey to the Scottish Highlands in tonight's sleep story. Join Matt as he guides you through a tranquil landscape of rolling hills, sparkling lochs, and fragrant valleys. Let the soothing sounds of nature and the peaceful imagery lull you into a deep, restful sleep. This immersive experience is designed to ease your mind and help you unwind after a long day. Tonight's story offers a sanctuary from the whirlwind of everyday life, allowing you to release your worrie...
Dr. Charan Ranganath returns to explore the complexities of human memory with Matt here today. Together, they delve into memory's architecture, examining how sleep, trauma, and AI impact its function. The discussion covers episodic and semantic memory, emphasizing the role of sleep in memory consolidation and challenging the traditional "archive" model with Dr. Ranganath proposing a dynamic web of interconnected associations instead. The conversation then shifts to trauma's e...
Matt and Eti’s latest AMA episode begins with an exploration of the fascinating relationship between circadian rhythms and medication effectiveness. Discover how this internal 24-hour clock influences drug absorption, distribution, metabolism, and excretion, impacting treatment outcomes. The episode then delves into chronotherapy, revealing how timing can optimize medication efficacy and minimize side effects for conditions like high cholesterol and high blood pressure. Together, our hosts inves...
Join Matt today as he explores the fascinating intersection of sleep, metabolism, and weight management, delving into the science of dual orexin receptor antagonists (DORAs). This episode dissects a groundbreaking study on suvorexant (Belsomra), an FDA-approved insomnia medication, and its potential to enhance fat burning during sleep. Matt unpacks the role of orexin, a neuropeptide crucial for wakefulness, and explains how DORAs work by targeting orexin receptors to promote natural sleep. This ...
Escape the everyday and drift off to dreamland with Matt’s guided sleep story. Together, we'll journey through tranquil landscapes, from moonlit valleys to sun-dappled forests, letting the soothing sounds and imagery lull you into a peaceful slumber. This is a sleep story designed to ease your mind and gently guide you into a deep, restful sleep. If you find yourself struggling to unwind after a long day, allow this narrative to transport you to a place of tranquility and calm. Release your...
Matt dives deep into the science of memory with renowned neuroscientist Dr. Charan Ranganath, author of Why We Remember: Unlocking Memory's Power to Hold On to What Matters in today’s episode. Together, they explore the complex relationship between memory and the brain, touching on the roles of emotional significance, context, and even neuromodulators like dopamine in helping our brains decide which memories to retain and which to discard. Dr. Ranganath shares his unique journey into memory...
In Matt’s latest installment of his "Ask Me Anything" series, he once again joins forces with Dr. Eti Ben Simon to address a wide spectrum of listener questions. Beginning with a dive into the fascinating connections between sleep and medication effects, they unpack the ways various medications can impact sleep quality and patterns, from increasing alertness to potentially triggering vivid dreams or insomnia. Eti also brings a unique perspective on how different medications influence R...
Matt returns this week to unpack the complexities of narcolepsy, a neurological sleep disorder often misunderstood and misdiagnosed. He starts by defining narcolepsy, explaining its profound impact on brain and body functioning and its chronic nature, which often diminishes patients' quality of life. Narcolepsy affects about 1 in every 2,000 people, yet most go undiagnosed due to limited awareness and medical training on sleep disorders. With a closer look at the causes, Matt explores how t...
Matt revisits the concept of "sleep divorce," or "sleep separation" in this latest episode, examining its effects on relationships and well-being. He cites studies showing that up to one in four couples in the U.S. and U.K. sleep in separate rooms, a statistic often underestimated due to stigma. While many fear that sleeping apart harms intimacy, Matt presents data indicating that it can actually enhance sleep quality and intimacy by promoting better-rested bodies and increas...
