In this episode, Matt and Dr. Eti address sleep-related questions, discussing sleep differences between genders, the impact of sleep trackers, and sleep patterns throughout life. They explore the influence of biological factors on sleep, accuracy of sleep trackers, changes in sleep duration across the lifespan, and aging effects on sleep quality. They also mention AG One, a nutritional drink, and its benefits. This podcast provides a comprehensive overview of sleep science and its impact on well-being.

Explore the intriguing connection between sleep and motor memory. Discover how sleep enhances skill development, as seen in stroke patients and musicians. Learn about the impact of sleep on motor skill memories and how it influences transitions and consolidates memories. Uncover the role of stage two non-REM sleep and sleep spindles in improving motor memory. Prioritize sleep for optimal performance in motor/skill memory.

The podcast explores the concept of a caffeine nap, combining a short nap with caffeine to enhance mental performance. It delves into studies on the impact of caffeine, naps, and caffeine naps on cognitive functions. The episode highlights the benefits of a caffeine nap, such as reducing sleep inertia and boosting cognitive performance. It also discusses supplementary factors like washing with cold water and exposure to natural light to augment the effects. The importance of using caffeine naps judiciously and the potential advantages for athlete recuperation are emphasized.

This podcast episode delves into the world of polyphasic sleep, exploring its historical origins and various sleep schedules. While proponents claim enhanced sleep quality and improved health, scientific evidence reveals the opposite. Polyphasic sleep often leads to disrupted sleep stages, impaired cognitive function, mood decline, and adverse health effects. The importance of traditional sleep patterns is emphasized, cautioning against attempting to hack the sleep cycle.

Sleep expert and researcher, Dr. Michael Grandner, joins Matt again to discuss gender-based variations in insomnia susceptibility, sleep difficulties during menopause, sleep disparities among different races and ethnicities, the effectiveness of cognitive behavioral therapy for insomnia, and strategies for improving sleep health.

Sleep expert Dr. Michael Grander discusses the causes and implications of insomnia, including its connection to physical and mental health. He also explores the complexities of insomnia and the phenomenon of conditioned arousal. The conversation touches on factors like race, ethnicity, and societal influences on sleep. Overall, the episode provides valuable insights into understanding and treating insomnia for better overall health.

In today’s episode, Matt shines a spotlight on the science behind napping and explores the optimal nap duration for various cognitive benefits. He starts by introducing the concept of napping and its benefits for the brain and body, and then discusses sleep inertia, the groggy feeling upon awakening from a nap, and its potential impact on brain performance.Matt walks through the dose-response curve of naps, starting with ultra-short power naps of five minutes or less, which show no evidence of sleep inertia but offer minimal cognitive benefits. He then progresses to 10-minute naps, which demonstrate improvements in alertness and sustained attention. The benefits continue to increase with 15-minute and 20-minute naps, enhancing alertness, concentration, and problem-solving abilities. However, sleep inertia becomes more noticeable with longer naps, such as 30-minute to 60-minute durations, although the cognitive benefits are more significant and long-lasting.Lastly, Matt shares the origin of the term "power nap" and how it emerged from research conducted by Dr. David Dinges and Dr. Mark Rosekind for the Federal Aviation Authority (FAA) to combat sleep deprivation among pilots. They discovered the benefits of preemptive napping to build resilience against subsequent sleep deprivation during long-haul flights, leading to the adoption of the term "power nap" by the FAA.Listen in today to gain valuable insights into the art and skill of napping, emphasizing the importance of finding the right nap duration to balance cognitive benefits and sleep inertia. #TheNapPodcast #NapScience #PowerNapPlease note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In this second part of his series on sleep, free radicals, and antioxidants, Matt delves into the fascinating connection between sleep and oxidative stress. He begins by recapping the previous episode's discussion on free radicals and oxidative stress, highlighting the recent studies that have revealed one of the functions of sleep: to counteract the harmful effects of free radicals. Curiosity leads Matt to question why total sleep deprivation often leads to death in different species without a clear cause. The focus shifts to a groundbreaking study from Harvard, where researchers examined oxidative stress and free radical damage in fruit flies subjected to sleep deprivation. Surprisingly, the study revealed that the oxidative damage was concentrated in the gut rather than the brain or other major organ systems. Further analysis unveiled the detrimental consequences of the free radical accumulation in the gut, including DNA damage, cell death, and tissue necrosis. Additionally, the researchers discovered that certain antioxidants, notably melatonin, offered protection and prevented premature death caused by sleep deprivation. Matt emphasizes the importance of considering the findings with caution, as the experiments were conducted on flies and not yet explored in humans. Nonetheless, the study sheds light on the precise mechanisms linking sleep deprivation, oxidative stress, and the gut, providing valuable insights into the profound impact of sleep on overall health.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In today’s episode, Matt takes us on a journey exploring the fascinating world of antioxidants and their link to sleep. The theory of free radical flux and its connection to sleep is introduced, shedding light on the role of antioxidants in combating oxidative stress. Through engaging storytelling and scientific evidence, Matt explains how free radicals can cause cellular damage and why sleep evolved as a mechanism to manage their burden. The research on mutant fruit flies reveals the impact of sleep duration on vulnerability to free radical damage, highlighting the importance of quality sleep for overall health. Our host concludes by teasing the next episode, where the mortal consequences of sleep loss will be unveiled. So, grab a cup of tea, get cozy, and join us in unraveling the secrets of sleep!Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

On today’s episode, Matt discusses the concept of "catch-up sleep" and explores whether it effectively compensates for sleep deprivation during the week. The study featured in the episode focused on a group of participants who experienced short sleep during the week and attempted to make up for it with longer sleep on weekends. The findings revealed that despite the extra sleep on weekends, individuals were only able to recover 25% of their sleep debt. This highlights that sleep doesn't work like a bank, and accumulated sleep debt cannot be fully repaid by oversleeping on weekends.Furthermore, the study uncovered other health effects of sleep deprivation, such as disruptions in the circadian rhythm, increased appetite and snacking, weight gain, and impaired blood sugar control. Matt emphasizes the importance of prioritizing consistent, quality sleep every night to maintain overall health and well-being, and he suggests breaking the cycle of sleep deprivation and adopting a balanced sleep routine that meets individual sleep needs. Ultimately, his goal here today is to address sleep debt, and, in the end, make sleep a fundamental human right.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.