#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep

The Tim Ferriss Show

The Appetite Regulating Hormones

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There are two appetite-regulating hormones. One is called leptin, the don't eat the... I'm sort of satisfied with my meals as a satiety signal. The other is ghrelin, gee, stands for a go-eat. And what they found was that when you limit people to just four to five hours of sleep a night for several nights, you see a dastardly change in those two hormone levels. It's almost like physiological double jeopardy: You're getting punished twice for the same crime of not sleeping.

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Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.

He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.

Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.

Resources from this episode: https://tim.blog/2023/01/18/matthew-walker-sleep/

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[05:55] Sleep and Alzheimer’s disease.

[19:55] What causes the decline of deep sleep as we age?

[24:36] Are there any known species that don’t require sleep?

[29:15] Brain stimulation for more deep sleep, less insomnia.

[41:01] Tips for better sleep without laboratory budget or access.

[51:45] Ideal types of exercise for promoting deep sleep.

[53:51] Matt’s updated thoughts on caffeine and sleep.

[1:11:12] Cannabis (CBD, THC, CBN) and sleep.

[1:30:18] A crowdsourcing request of listeners.

[1:36:17] If the bed’s a-rocking…

[1:41:45] The Da Vinci Code magic sleep device.

[1:46:04] DARPA innovation.

[1:46:32] Ensuring proper function in the glymphatic system.

[1:50:42] Psychedelics and sleep.

[2:01:20] How sleep affects food intake and weight fluctuation.

[2:10:46] Orexin, I reckon.

[2:22:11] Fainting goats and narcolepsy.

[2:25:36] Modafinil.

[2:30:32] How sleep medications affect sleep quality.

[2:36:16] Trazodone.

[2:46:26] Perilous polypharmacy.

[2:49:04] Pregabalin and gabapentin.

[2:54:33] The psychological value of emergency sleep medicine for insomniacs.

[2:58:16] CBTI and the balancing role of pharmacology.

[2:59:56] Parting thoughts and what to expect from a future round two.

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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.

DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode.

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