The Peter Attia Drive #49 – Matthew Walker, Ph.D., on sleep – Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep
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Apr 15, 2019 
Matthew Walker, a neuroscience and psychology professor at UC Berkeley and director of the Center for Human Sleep Science, dives deep into the critical implications of sleep on health and performance. He explores how poor sleep affects metabolism, decision-making, and productivity. The conversation also examines the negative impacts of caffeine and alcohol on sleep quality, alongside the potential benefits of THC and CBD. Walker highlights the intricate link between sleep and mental health, emphasizing its importance for overall well-being.
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Sleep and Metabolic Health
- Sleep deprivation significantly impairs insulin sensitivity, glucose disposal, and metabolic health.
- Restricting sleep to 4 hours a night for two weeks reduces glucose disposal by 50%, mimicking a pre-diabetic state.
Mechanism of Glucose Dysregulation
- Insufficient sleep impairs both insulin release and cellular insulin sensitivity, disrupting glucose homeostasis.
- This dual impairment leads to decreased glucose absorption and increased blood sugar levels.
Sleep and Gene Expression
- Sleep deprivation alters gene activity, affecting over 700 genes related to immune function, inflammation, and stress.
- Just one week of six hours' sleep can cause epigenetic changes in roughly 3% of the human genome.