Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System

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Күн бұрын

This episode features Matthew Walker, PhD, who is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Formerly, Dr. Walker served as a professor of psychiatry at the Harvard Medical School.
Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition and, subsequently, Alzheimer's disease later in life.
In this episode, we discuss how sleep plays a critical role in learning and memory, in the regulation of emotions including loneliness, in the function of the immune system, preventing the formation of amyloid beta plaques in the brain and Alzheimer's disease, glucose regulation and insulin sensitivity. We also discuss how certain dietary macronutrients affect sleep, the effect of sleeping pills and alcohol on sleep, the accuracy of sleep trackers, and so much more.
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"Why We Sleep." Book: www.simonandschuster.com/book...
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Chapters
00:00:00 - Introduction
00:00:18 - Sleep during development
00:04:14 - Sleep boosts learning
00:13:05 - Learning in contexts
00:18:11 - REM enables creativity
00:23:17 - Dream recollection
00:26:27 - Loneliness
00:35:28 - Impulsiveness
00:38:20 - Psychiatric conditions
00:43:00 - Meditation for insomnia
00:44:09 - Light exposure
00:51:42 - How much sleep is enough?
00:56:08 - Temperature triggers sleep onset and depth
01:02:08 - Panacea
01:09:11 - Immunity & Cancer
01:16:26 - Hormonal imbalance
01:18:40 - Alzheimer's
01:27:59 - Sleep depth
01:30:47 - Sleep apnea
01:33:26 - Preventing dementia
01:36:15 - Sleep changes with age
01:40:34 - Sleep tracking technology
01:43:07 - Blood pressure
01:45:40 - Evolutionary drive
01:48:14 - 4 Pillars of Sleep
01:51:30 - Sleep chronotypes
01:57:50 - Blood sugar regulation
02:04:23 - Appetite & satiety
02:11:10 - Microbiome
02:15:19 - Tips for better sleep
02:20:36 - Alcohol and Caffeine
02:24:05 - Maijuana, CBD, THC
02:26:40 - Sleeping pills
02:31:19 - Cognitive-behavior-therapy for insomnia
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Пікірлер: 478

@thejuiceweasel 5 жыл бұрын

Dr. Walker's appearance on Joe Rogan basically changed my everything for me in terms of sleep. I'm in my mid thirties and really feel how a lack of sleep completely wrecks my body. Since I've seen his interviews and read his book, I aim for at least 7 hours of solid sleep, but 8-9 if possible, and man, it makes such a difference, physically AND cognitively. I learn languages, and they stick so much better since I get more sleep, it's almost scary.

@user-yz2iw2fc9p 5 жыл бұрын

Same here. A real life changer. Thank you Matthew!

@carolinewilhite6362 5 жыл бұрын

So much new information about sleep! I’m so grateful for you both. Thank you!

@camilloiscariota4973 5 жыл бұрын

Placebo

@thebodykeepsthescore2828 5 жыл бұрын

@@camilloiscariota4973 Placebo is good😉

@JamesSmith-cm7sg 5 жыл бұрын

Same here. First time see him on JRE I started taking sleep seriously and hes right, learning faster and feel much better.

@user-xk8il8ft9m 5 жыл бұрын

I have always prioritized and valued my sleep above everything my whole life. I've been accused of sleeping too much by so many people who say, "You can sleep when you're dead," and now I finally have my affirmation. I always knew sleep was important but not to this degree. Dr. Walker is an immensely great speaker! He is so knowledgeable and eloquent in his descriptions while using very understandable analogies and metaphors to further his point. This was a very informative and incredible talk, however, terrifying as well!

@barryminor616 3 жыл бұрын

WE need to know the Science and act accordingly Sleep well my FRIENDs ⚡✨

@rhondagrinalds3707 2 жыл бұрын

Yes ! To many people in society flex on the little hours of sleep they need … these people are putting themselves at a huge health risk.

@mithras666 2 жыл бұрын

Sleeping too much is bad too.

@sandrabentley1420 5 жыл бұрын

No one talks about stress, That's a big one for lack of sleep. We all need to slow down, relax our brains, exercise during the day and quit worrying about everything, surrender ourselves to just giving up tension and mind ruminations.

@barryminor616 3 жыл бұрын

Starting Yoga meditation Saturday... Thank You for the pointer and your observations 🤔🧐🧘🏼🤸🌅😴

@sergir8786 4 жыл бұрын

These two people literally saved my life, I'm so excited I found a conversation between both of them

@Kartyman550 3 жыл бұрын

How. How did they save your life.

@barryminor616 3 жыл бұрын

Wise words for our healthier futures...

@21972012145525 2 жыл бұрын

What is the lady’s name? Can’t find it anywhere...

@Joel_G_NZ 5 жыл бұрын

Ahhhh so glad to see this is out. Dr Walker is FANTASTIC and his book is excellent.

@Joel_G_NZ 5 жыл бұрын

And Dr Patrick is my health hero. Gotta mention Rhonda !! You've helped me extend my life and make it better in the interim Rhonda ! Thanks !

@me5o 4 жыл бұрын

He's a fraud. guzey.com/books/why-we-sleep/

@barryminor616 3 жыл бұрын

Reading NOW... FANfuckintabulous shareable KNOWledge 'Sleep is the Swiss army knife of HEALth REcovery" BEE your own sleep ambassador 😴😴😋

@gunsandgear2689 5 жыл бұрын

Watching a podcast on the importance of sleep at 3am from a blue light emitting screen. Shit lol

@beerj1992 3 жыл бұрын

use f.lux software :-)

@Sky10811 2 ай бұрын

i listen to them instead with screen switched off))

@StarSlingerUK 5 жыл бұрын

sleeping to podcasts on sleep is very 2019 💫💫💫💫

@graciegjj 4 жыл бұрын

Lol yes

@fantasticsituation9461 4 жыл бұрын

did you make hottest day in new york? thats such a dope beat i love your music

@timregalado1677 5 жыл бұрын

This guy is impressive. He just spit out detail after detail from so many different studies and experiments for over 2 hours. No question about how much he knows about his area of study. Great interview!

@JamesSmith-cm7sg 5 жыл бұрын

Hes the real deal

@swedesam 5 жыл бұрын

Increasing the human experience & potential with each podcast, Thanks Rhonda!

@anzelaiv 2 жыл бұрын

Invaluable information. I'm one of the so called life-long DSPD sufferers. This makes me very aware of my sleep patterns. Everything that's mentioned in this interview is so on point, it explains all the problems I was experiencing with health, learning, weight gain, and overal functioning throughout my life. Such a fascinating subject. Thank you!

@Thesp88 5 жыл бұрын

JRE brought me here ! Ps : Both of you completely changed or should I say , improved my life with all your knowledge !! Ty doctors 🥦😴

@barryminor616 3 жыл бұрын

More BEST Days ahead

@samanthajoslyn1000 5 жыл бұрын

Thank you for having him on your show! He is so amazing at explaining science to make it easily digestible :)

@saavestro2154 5 жыл бұрын

listening to this at midnight unable to sleep

@kareponX 5 жыл бұрын

I recently purchased Matt's book after seeing him talk on JRE. This was also a great episode (as usual Rhonda). But, what I really want to say is that Matt's book has been the best solution for getting my kids to sleep at night; I'm not kidding, 10 minutes tops! There must be something hypnotic about the large number of long slowly rolling sentences. Thanks.

@barryminor616 3 жыл бұрын

Whatever works BEST Thank You for parenting RIGHT Sleep well my FRIENDs assisting FRIENDS surTHRIVAL 😴💞

@johnnyblackrants7625 3 жыл бұрын

Just realized two of my favorite people in the health space did a podcast together. Can't wait to dive in.

@josecantu8195 3 жыл бұрын

As a college student who normally has 5-6 hours sleep from school, work and an internship makes me rethink some of my priorities. Thanks for sharing this!

@Sebhes1111 3 жыл бұрын

The amount of useful recommendations in this interview is ridiculous. This is actually LIFE changing to those following up his advice. Incredible

@Badabinger 5 жыл бұрын

Amazing episode. Would be very interesting to have him on again w. specific focus on solving sleep problems for chronically sleep deprived people.

@sandyedwards2681 2 жыл бұрын

Great talk! If you want to address sleep in hospitals, start with teaching staff in MED school and have doctors and nurses stop glamourizing being sleep deprived!!

@almostmatt1tas 5 жыл бұрын

I'm so glad this podcast exists. You're both awesome. Thank you Dr. Patrick. :)

@medway00 5 жыл бұрын

Finally, been waiting for this for months. Thank you! :)

@cholakicha 5 жыл бұрын

Dr. Walker`s expressions are nearly poetic. A few hours of quality literature before bed seem to pay off.

@leeedmunds2539 5 жыл бұрын

love your real time referencing!

@canusdominici 5 жыл бұрын

I listened to this while driving from Canberra to Melbourne, and it was the best so far. Well done.

@dylandavies2635 5 жыл бұрын

Thank you for another incredible video Rhonda. Dr. Walker speaks so eloquently and with such passion that he was able to talk about sleep for hours on end without making the audience the least bit drowsy! The world is very fortunate to have both of you and I personally am grateful for how you have both enriched my life. Thank you again.

@robertkarr9792 2 жыл бұрын

Maybe one of the most important informational videos of one's lifetime ! Thank you, Drs. Walker and Patrick !!!

@MrTherickz 5 жыл бұрын

now i know what im doing for the next 2.5 hrs.

@FoundMyFitness 5 жыл бұрын

@@BadWithNames123 Touché

@backfru 5 жыл бұрын

watching Rhonda with the sound off?

@TracySteenMoveDaily 4 жыл бұрын

This was unreal informative! Thankyou so much you two, I've learned a lot to help my own clients.

@joewatson5315 5 жыл бұрын

Oh boy! Golly! Very informative. I was very happy to see you had a new video. One of the greats for sure. I've got much research to do. Thanks!

@alexvaldez7831 5 жыл бұрын

Thank you for this kind of content. Your videos are so refreshing.

@mangoauthority2897 5 жыл бұрын

This is so GOLDEN. Thank you Dr. Patrick and Dr. Walker

@clark_cant 5 жыл бұрын

Thank you so much for providing us with this unbelievably valuable information. One of the most useful and enlightening podcasts.

@ssing7113 4 жыл бұрын

Best interview I’ve seen with him and believe a lot of this isn’t in his book. Amazing!!!!!!

@PeggyTeachesChinese 5 жыл бұрын

What a fascinating and eyeopening podcast! Thank you so much for this! I am sharing this with all my family and friends. Anyone should watch this.

@kimwolfe3246 3 жыл бұрын

I have never commented to a KZfaq channel before but I felt compelled to share. This was an incredibly fascinating wealth of information. Well done to you both. Thank you

@Mllet3d 3 жыл бұрын

I bought Dr. Walker's book but ironically I would fall asleep before I could read it, now I am awoken to finish it. Btw, a truly wonderful video on sleep. Thank you so very much for giving us all this gift :)

@andynicoll8566 5 жыл бұрын

whahoo!! Back again... keep em coming lol! Looking forward to Dr. Sinclair. I've been taking Niagen and Resveratrol for about a month ( as well as sulforaphane smoothie for a year) I'm finding it easier to stay alert through the day and noticeable increase in energy.

@resurrectionfitness5711 4 жыл бұрын

This was one of the most fascinating podcasts I have ever heard! Incredible information on our single most important and underrated growth and healing mechanism, Thankyou!

@tatsumakisempyukaku 5 жыл бұрын

One of the best talks so far. Along with Valtet Longo, and Bruce Ames

@mmg781 5 жыл бұрын

Rhonda, this podcast was fantastic; one of your best! Keep up the good work. This guest had so much great information that, well, I couldn't sleep last night :-)

@beee___ 5 жыл бұрын

Matthew Walker AND Dr. Rhonda.. ! 😍😍😍 this is going to be good!

@afterthesmash 3 жыл бұрын

Fantastic episode! Can imagine after thirty years of battling with non-24-hour sleep-wake disorder just how much of this kind of stuff I've consumed in my life-after all those _long_ distressed nights slumming around on the Internet before I finally figured out how to use melatonin at an extremely precise dose at an extremely precise time to stabilize my circadian clock. This is a good as it gets. This one episode has more highly quality information than was known to the entire field of circadian biology in the 1990s. There were a few spectacular results back then, rendered twice as spectacular because of how they stood apart from the great black void that constituted the rest of the field in those days. And now chronobiology is second only the the microbiome as _the_ most happening field in biochemistry/microbiology that formerly got no respect. Is there chronobiology of the microbiome? You betcha. Double your research pleasure with poop spindles.

@TurboJohn74 5 жыл бұрын

Amazing! Thank you for sharing, this is life habit changing for many of us... for the better! This is one of very few long vids I could actually listen to, all the way through. It was that capturing

@saxogrammaticus3917 3 жыл бұрын

This guys saved my life with sleep science and makes complete sense 👏👏👏👏 matthew keep doing this

@joannhood7478 2 жыл бұрын

Always love to dip back into this podcast with these two greats in the field of true health advocacy.😍😍

@Fahrenheit_451_ 5 жыл бұрын

Thank you so much! This talk was so informative. Best video of FMF...

@dataaddict7236 5 жыл бұрын

This video and reading the book have absolutely improved my health and life! Sleep *First* is such a novel idea for me.

@barryminor616 2 жыл бұрын

WHY WE SLEEP for the win WIN WIN WIN 😴💤 RECOVERY well

@ThePathOfEudaimonia 4 жыл бұрын

It's so awesome to listen to two scientists talking about a fascinating subject, and you can just see and feel their enthusiasm. The way Rhonda's eyes lit up when Matthew was talking about the effects of cytokines on sleep. It's someone finding a new piece of the puzzle, or a confirmation of a theory or bigger picture that is being confirmed by an expert. Lovely to see. F*ck yeah, science! ❤ I will definitely rewatch this one (and get some sleep on it of course!), since it is filled with so much nuggets of knowledge. Thank you for this amazing conversation!

@BizAutomation 3 жыл бұрын

Thanks Dr Patrick for how you make brillant experts imperical cutting edge in-depth research actually palletable to the average lay person.

@getdown8990 4 жыл бұрын

I love telling other people about the fascinating discoveries in this video! Thanks Dr. P

@barryminor616 2 жыл бұрын

Friends assisting FRIENDs surTHRIVAL together sharing what works BEST for US alllll ZZZZ Sleep RECOVERY well my FRIENDs ⚡

@Clazers 5 жыл бұрын

Wow! Awesome talk! Rhonda you are truly a world leader! Thank you so much for your work.

@arwenschild6800 4 жыл бұрын

Awesome video, he explains the connections so well! I am a Psychopathology student currently writing a paper on the effects of sleep (deprivation) on later obesity. This helped me so much. Thank you!

@valq10 4 жыл бұрын

Who is this interviewer? So refreshing to hear an interviewer who is informed and can actually contribute to the discussion, rather than just reeling off a list of questions!

@gururajbsavakar7154 3 жыл бұрын

The Best we have as yet on earth.IS R P

@kenuputt_8885 5 жыл бұрын

I'm going to listen to this while I'm falling asleep.

@TheFurchow 5 жыл бұрын

loved the jre matt walker podcast and looking forward to listening to this on the train! potential future vid on skin flora and eczema/other such skin conditions? I know of many people who might benefit from the perspective you offer!

@lukehoskovec6364 5 жыл бұрын

I have been waiting! Very excite

@Hear4thescience 5 жыл бұрын

Amazing. So informative. Thank you both

@Loribabe415 5 жыл бұрын

Been waiting for this one! 🙌🙌🙌

@efredric 5 жыл бұрын

Wonderful conversation. Thank you for making this information available.

@lenstafford2384 Жыл бұрын

Thank you so much to both of you. By far, one of the best videos on KZfaq regarding sleep. My family has had Alzheimer's parent. We are always hoping to avoid it with lifestyle science.

@amafuji 5 жыл бұрын

I've always been a big fan of sleep. I've been doing it almost every day for as long as I can remember. I'm happy to learn that it's also good for you.

@UnspokenSilence 2 жыл бұрын

Wow this has been a phenomenally informative video. The references to the papers throughout the video is an excellent way for us to seek out more info too!!!

@impIicit 5 жыл бұрын

oh happy day. a new video from the doc! work will be excellent today. :)

@watch1video2day 5 жыл бұрын

Thank you so much for sharing your conversation on sleep. So much good information. I feel like my family make excellent study examples of how important sleep is. My husband I are in our late 50s both have high blood pressure. My husband has been a medicated diabetic since 1999. I have sleep apnea, now on a CPAP and am over weight. My daughter is over weight and snores. My 5 year old grandson has suffered from night terrors since he was an infant. Our daily habits and work routines really effect our our sleep and health. Thank you for the tips on caffeine, diet and light before bed. I know I'll be watching this video again.t

@johnkirton2534 5 жыл бұрын

A great, very informative discussion of a very neglected health topic. Matthew has just a few traces of a Merseyside accent left! Great job both of you!!

@crcrzn 5 жыл бұрын

Incredibly valuable! Thanks so much for this 💛

@SinisterSkip 4 жыл бұрын

In a nutshell for the people who have no time for 2.5 hours of great information: More and more has it been proven that sleep affects nearly EVERYTHING mentally and physically in us humans: memory, motivation, social behaviour, industriousness, creativeness, open-mindedness, perseverance, empathy, the ability to enjoy things, the willingness to live, stress, muscle gains/losses, fat gains/losses, appetite (more sleep = less ghreline = smaller appetite), strength, endurance, explosiveness, response time, recovery, ability to develop new motor skills (musical instruments, sports, crafts etc.), the strength and regeneration of our immune system, the agression of auto-immune responses, inflammation, oxidisation, blood pressure etc. It's arguably the longest list of benefits from anything imaginable. Good sleep has great synergy with everything else we do right in our life. On the other hand, bad sleep will diminish our gains from whatever we try to do right (supplements, diet, training etc.). Good sleep is heavily underrated. --- Even I don't get enough sleep (6,5-7h of real sleep). It can be hard to break bad habits when you get closer to middle age, but we have to try, because more sleep can seriously influence our life's general succes.

@Gedu1988 3 жыл бұрын

The stuff on loneliness is so illuminating, my goodness

@thepawdlife5633 5 жыл бұрын

Really enjoyed that! Thanks Rhonda and Matt!

@dianemoore1184 Жыл бұрын

Excellent information. Thank you for this in depth interview.

@johnnykilo4967 3 жыл бұрын

Dr Walker’s book was good and it really made me realize how important sleep truly is, however it did nothing for my insomnia issues.

@christopherho9956 5 жыл бұрын

Listening to this before class!! :)

@tomlwallace 5 жыл бұрын

So much info, so many questions! 1) Does the light we need early in the day come through corrective lenses (glasses) or car windows? 2) We make less melatonin as we age, is supplementing melatonin a good idea? 3) How do naps fit into a healthy sleep pattern (I am over 60, so I am questioning for my age group, but interested in all age groups) 4) Binaural beats can help stimulate Delta waves, are they a good idea while we sleep? 5) Re: the lower temperature at night info: Does just not using blankets help out for those without air conditioning? It would be awesome if you could answer these questions on a follow-up session. Thanks for another great podcast!!!!

@googleuser1684 5 жыл бұрын

My man Matthew Walker!!!! Yes!

@ronsouther 5 жыл бұрын

Absolutely fascinating! Real science!!

@marcelmengdehl6971 5 жыл бұрын

Ohh how long I waited for this one

@sarahmarzouq1935 5 жыл бұрын

Amazing long episode ❤️❤️❤️

@wm6549 2 жыл бұрын

Great interview. Thank you.

@backfru 5 жыл бұрын

most of the time i dont even care about the topic or guest. I just watch and listen to Dr Patrick talk.

@rajatbansal512 5 жыл бұрын

You are one of the best lifestyle/ fitness youtuber.

@DestinBeachImages 3 жыл бұрын

Thank you for an excellent interview. My BA is in Psychology with emphasis on learning theory. I'm familiar with the research. I decided on a career change to Landscape Architecture. In Architecture schools, the all-nighters are required. I had no idea beforehand. Yes, required - for as many nights as possible. I didn't do it. I'm not uneducated in that regard. So if you are looking for a willing group of subjects, check out that school. Honestly, I was completely shocked by the culture of the studio. I was actually made fun of for not doing all-nighters. I didn't care and I still refused. In the workplace, the same belief carries through. It's a profession that values long hours over common sense. So, I founded my own business. I'm not interested in a short life. I want to have a long life and enjoy it. Again, awesome interview. It expanded my knowledge about the research. And please, send it over to your architecture (land, building, interior) depts. at your school ;) Cheers, Tricia

@0ptimal 4 жыл бұрын

Wow, what a video. I want to absorb every bit of it. I ♥️ science.

@thespymachine0 5 жыл бұрын

This was so good!

@rainstormr7650 3 жыл бұрын

This one was _Simply Awesome !_

@rasmus4236 4 жыл бұрын

Amazing talk.. Thank you guys!

@alexcotto367 5 жыл бұрын

This was so informative thank you!

@notadonna5983 3 жыл бұрын

Very useful and informative. Thanks!

@jessewhite516 Жыл бұрын

Fascinating and important discussion, thank you.

@lemartin93 5 жыл бұрын

Watching this at 4am.

@shylaruley445 5 жыл бұрын

So just got to the part ~25 minutes in where Dr. Walker discusses his theory that he believes it might be possible that we store most, if not all, of our dream data; commenting that there are times that we come across things later that remind us of a dream we had. I have always thought that the deja vu feeling/experience may possibly be a result of a dream memory "come to life" but because who knows when you had the dream you are unable to make that connection but it gives you that overwhelming familiar feeling. I get the deja vu feeling a lot.

@Sky10811 2 ай бұрын

this is just amazing!

@ashakimitchell8536 2 жыл бұрын

So fascinating also the hospital beds…so accurate

@davidsayersrn 3 жыл бұрын

The number of times I've come back to watch this🙂

@juneribaldi7093 4 жыл бұрын

Thank you both Very Much. 💜💜's LIFE SAVING Highly Educational. Video.

@eworld5661 5 жыл бұрын

Thank you for this brain feast. So good!

@barryminor616 2 жыл бұрын

WE are what WE ABSORB or not ⚡🌅👣 Stay curioUS, grounded, hydrated, Loved as well as wellll slept

@joech1065 5 жыл бұрын

I was waiting so much for the Sincair episode. But Matthew is great as well.

@TianaMaher Жыл бұрын

Great podcast! I know what I must do to have better sleep. That is to try to listen to fascinating podcasts like this during the day. I woke up early morning and kept putting the podcast back to catch a point I might have missed and of course, I didn't get back to sleep. I'll go back to listening to a philosophical podcast like Dr Peterson, enjoy listening for a while and fall back into a nice sleep:) My bad. Thank you for your great programs.