The Matt Walker Podcast

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.

MW E50 Restless Leg SyndromeSummary:Restless Leg Syndrome (RLS) is  a neurological condition characterized by irresistible urges to move the muscles in the legs and arms, often accompanied by crawling, tingling, or burning sensations. A common sleep disorder affecting around 5% of the population, which translates to approximately 400 million individuals worldwide, its symptoms primarily occur at night, disrupting sleep quality and leading to fatigue.RLS is linked to genetic factors and iron deficiency in the brain, rather than solely iron deficiency in the blood. The diagnosis of RLS is made through a specialist sleep doctor's evaluation based on symptoms and medical history. While there is no cure for RLS, there are treatment options available - medications targeting calcium channels, increasing dopamine levels, and even opioids may be prescribed. In addition, lifestyle changes such as reducing caffeine, alcohol, and tobacco intake, maintaining a regular sleep schedule, and practicing relaxation techniques, can also help manage symptoms. Dietary adjustments, including consuming iron-rich foods like beans, peas, poultry, seafood, and dark leafy greens, may provide additional support. Overall, seeking medical help from a sleep doctor is crucial for proper diagnosis and treatment of this common sleep disorder.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.

Today, Matt explores the fascinating realm of nightmares and the cutting-edge treatment known as Image Rehearsal Therapy (IRT). Nightmares, often associated with rapid eye movement sleep (REM sleep), can disrupt sleep quality and emotional well-being. However, IRT offers a unique approach to tackling nightmares by helping individuals envision alternative endings to their recurring dreams. By modifying and rehearsing these alternative scenarios, individuals can update their nightmare memories with more neutral or positive experiences. Delving into the science behind IRT, Matt showcases its potential to significantly reduce the frequency and severity of nightmares. Furthermore, he shares a groundbreaking study that investigates the use of sound cues during dream sleep to enhance the efficacy of IRT. The study's findings suggest that combining daytime rehearsal with nighttime memory reactivation could lead to even greater psychological improvement and long-lasting therapeutic benefits. As Matt concludes, while the study represents a promising step forward, further research is needed to fully explore the potential of this innovative approach to nightmare treatment.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 discusses the sleep disorder known as sleep apnea, focusing on its definition, prevalence, and the dangers it poses if left untreated. Sleep apnea is a breathing-related sleep disorder, with obstructive sleep apnea being the most common form. It occurs when the airway partially or fully collapses during sleep, leading to disrupted breathing and oxygen deprivation. Sleep apnea is alarmingly prevalent, affecting an estimated 12-20% of the population worldwide, with a higher risk for males, overweight individuals, smokers, and those leading sedentary lifestyles. The consequences of untreated sleep apnea can be severe, including an increased risk of developing dementia, cardiovascular disease, diabetes, and even a higher likelihood of falling asleep while driving. Matt emphasizes the importance of diagnosis and offers insights into clinical assessment methods, such as screening questionnaires and sleep recordings, to determine the presence and severity of sleep apnea. Treatment options include Continuous Positive Airway Pressure (CPAP) devices, mandibular advancement devices, and in extreme cases, surgical intervention. In the end, Matt urges listeners to prioritize their sleep health, seek help, get tested, receive appropriate treatment to improve their quality of life, and potentially extend their lifespan along the way.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.

This week, Matt introduces a new segment called "Hot Off the Press," where he covers the latest and most exciting studies in sleep science. And the topic of discussion for this first installment is a great one: excessive slumber - exploring the questions of whether one is getting enough sleep and if there is such a thing as too much sleep. Listen in today to find out if too much sleep can be harmful in the same way that too little sleep is, whether or not there may be an upper limit to the benefits of sleep, or if further research is necessary to provide a conclusive answer to either of these crucial questions. 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.

Matt returns with  Dr. Craig Kanapari to discuss sleep in teens and how biological and hormonal changes occur at a young age, usually around 11-13. The most clear determinant of sleep duration in a teen is wake time, and enforcing a wake time inappropriate to the teen's natural sleep period can lead to insomnia-like symptoms and create conflict. The single greatest threat to a teen's sleep schedule is early high school start times. California recently signed a law to address this, and other states are beginning to follow suit. They also discuss teenage sleep deprivation and the issues it leads to. They also explore the concept of  social jet lag as well as how teens often have their own devices and are allowed to keep their phones in their rooms. The conversation continues with the effects of chronic sleep deprivation on teenagers, including on academic performance and psychological effects such as depression and anxiety, as well as the health and safety implications, such as increased risk of car accidents. Lastly, they recount the relationship between kids and ADHD, sleep deprivation, and medication. Specifically how teens not getting enough sleep can masquerade as ADHD, how stimulants used to treat ADHD can affect nighttime sleep, and the issue of hypersomnia. It suggests that parents look out for their children's sleep duration and snoring, and if their child is struggling, not to forget about sleep as it is important for their health and wellbeing.