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#654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More

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Feb 8, 2023

Guest

Matthew Walker

Dr. Matthew Walker, a professor of neuroscience and bestselling author, dives deep into all things sleep. He addresses the myths surrounding melatonin and its real effects on sleep quality. The fascinating concept of 'sleep divorce' is explored, showcasing its potential benefits for couples. They discuss how sexual activity can improve sleep, the role of lucid dreaming, and innovative techniques like sleep restriction therapy to enhance restfulness. Walker even touches on how sleep connects to memory and creativity, underscoring its significance in overall health.

02:35:41

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ADVICE

Sleep Divorce

Consider a "sleep divorce" if you're experiencing sleep problems as a couple.
Start with a trial period and maintain intimacy outside of sleeping hours.

insights

INSIGHT

Sleep Quality in Couples

Studies reveal that couples objectively sleep worse together than apart.
However, some report higher sleep satisfaction when sleeping together, despite poorer quality.

insights

INSIGHT

Sleep and Sex Drive

Better sleep improves sex life due to hormonal balance, increased sensitivity, and libido.
One extra hour of sleep increases a woman's desire for intimacy by 14%.

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The Sleep-Sex Connection

05:30 • 8min

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Rethinking Sleep Divorce: Temperature Preferences and Gender Dynamics

13:47 • 3min

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Sleep Better with Sex: The Hormonal Connection

16:23 • 6min

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Understanding Melatonin and Sleep Dynamics

22:42 • 3min

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The Melatonin Dilemma: Benefits and Risks

26:07 • 14min

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Innovative Strategies for Better Sleep: Minimizing Time in Bed and Cognitive Behavioral Therapy

40:22 • 3min

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Unlocking Sleep: The Power of Sleep Restriction Therapy

43:35 • 6min

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Exploring Lucid Dreaming

49:42 • 26min

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The Sleep-Insight Connection

01:15:32 • 26min

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Unraveling Sleep and Memory Connections

01:41:15 • 22min

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The Enigma of Time in Dreams

02:03:13 • 9min

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Dreams, Memory, and Sleep Quality

02:11:56 • 19min

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Mixing Humor with Practical Sleep Solutions and Recommendations

02:30:40 • 5min

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Why We Sleep

Matthew Walker

This book delves into the purpose and power of sleep, explaining how it affects every aspect of our physical and mental well-being. Walker discusses how sleep enriches our ability to learn, memorize, and make logical decisions, recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. He also explores the consequences of sleep deprivation and provides actionable steps to improve sleep quality, including ways to prevent cancer, Alzheimer’s, and diabetes, slow the effects of aging, and increase longevity.

Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, Magic Spoon delicious low-carb cereal, and LinkedIn Marketing Solutions marketing platform with 800M+ users.

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.

And one last thing. UC Berkeley has given the rare approval for Matt’s newly opened Sleep Center at the University to be named by an individual donor, or a named company, in perpetuity. If you are interested, please reach out to Matt and note that this opportunity is in the 7-figure range.

Please enjoy!

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This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.

Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.

[05:43] Sleep and sex.

[23:45] Melatonin misgivings.

[32:47] The suprachiasmatic nucleus.

[36:08] Shrinking balls phenomenon.

[41:47] Minimizing the time it takes you to sleep.

[49:40] The bizarre basics of dreaming.

[55:56] Taking a leap into lucid dreaming.

[1:19:57] Optimizing sleep for learning.

[1:43:14] Can sleep during an illness boost memory retention?

[1:49:08] Massed versus spaced practice.

[1:53:00] Using brain stimulation technology to enhance learning.

[1:56:50] Optimizing memory replay.