The Peter Attia Drive #58 – AMA with sleep expert, Matthew Walker, Ph.D.: Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep
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Jun 17, 2019 
Matthew Walker, a UC Berkeley professor and sleep science expert, shares invaluable insights on improving sleep quality. He tackles listener questions about the effectiveness of sleep trackers and the impact of food and exercise on rest. Walker reveals how anxiety and cortisol create a harmful cycle due to sleep deprivation and provides tips for optimizing bedtime routines. He also discusses the effects of alcohol on sleep and relationships, and even covers how to navigate sleep challenges in shared spaces. It's a goldmine for anyone looking to enhance their sleep game!
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Using Sleep Trackers
- Track weekly sleep trend lines, not daily headlines, using sleep trackers like Oura or Whoop.
- Focus on significant deviations from your baseline, which often have identifiable causes like alcohol or jet lag.
Eating Before Bed
- Stop eating about three hours before bed to minimize acid reflux and digestive issues.
- Avoid simple carbs close to bedtime, as they can increase core body temperature and hinder sleep.
Exercise and Sleep
- Avoid exercising within two hours of bedtime, as it can elevate core body temperature and stimulate wakefulness-promoting hormones.
- Prioritize sleep for better exercise performance, as sleep improves motivation, strength, and reduces injury risk.
