The Matt Walker Podcast

Ask Me Anything Part 20: Sleep Under the Influence

24 snips
Jul 14, 2025
Explore the intriguing links between substances and sleep in this insightful discussion. THC may help you doze off, but chronic use can wreak havoc on your REM sleep. Caffeine's long half-life can cut deep sleep by 40%, while alcohol fragments your slumber despite initially sedating you. Discover innovative hacks like the 'nappuccino' to boost alertness. Delve into psychedelics like LSD, which disrupt sleep but lead to a REM sleep rebound, and learn how ketamine may enhance deep sleep, possibly aiding depression.
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INSIGHT

THC's Complex Impact on Sleep

  • THC helps people fall asleep initially but causes long-term sleep disruptions with chronic use.
  • It suppresses REM sleep critical for memory, emotions, and lifespan, leading to tolerance and withdrawal insomnia.
ADVICE

Avoid Late Day Caffeine

  • Avoid caffeine later in the day to protect and increase your deep slow-wave sleep.
  • Even afternoon caffeine can reduce deep sleep by up to 40% and fragment your sleep.
ADVICE

Alcohol Severely Fragments Sleep

  • Avoid alcohol before bed as it fragments sleep and reduces REM sleep quantity and quality.
  • Alcohol increases awakenings by 20%, especially in the second half of the night when sleep is fragile.
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