*watches whole podcast while in bed with the lights off on a phone at 2am* “man this guy is right on all this sleep stuff”

get this guy back for another podcast

I can’t believe all this knowledge is available for free. Curse internet as much as we want, but it has brought knowledge to your fingertips like never before.

I was really blown away with how Matthew had an answer for everything. Even when Joe asked something that seemed far outside the realm of sleep science, Matthew was able to provide a detailed response, often beyond what Joe was asking.

This podcast was a fuckn unexpected gem. What a great guest. Nothing better than when a person is genuinely passionate about their field. He’s knowledge on this subject was endless and perfectly articulated.

Some Time-Stamps for Y'all 8:45 "Men who sleep 5-6 hours will have a level of testosterone which is that of someone who is 10 years their senior. So a lack of sleep will age you by a decade in terms of that critical aspect of wellness, virility, muscle strength" .. 13:30 Visual centers of the brain ramp up 30% during sleep but the frontal lobes (responsible for logic, rationality) shut down. 28:50 The brain paralyses the body during rem sleep so as to stop the body physically acting out any dreams. 32:45 You’re 20-30% better in terms of skilled performance after a good night's sleep then when you where at the end of the practice session the day before. 33:18 If you get 6 hours of sleep or less, your point of physical exhaustion can be up to 30% less. 36:38 (With inadequate sleep) Lactate acid build up increases, the lungs ability to inhale oxygen decreases, peak muscle strength, vertical jump and running speed all decrease. The less sleep you have, the higher injury risk present also. At 5 hours sleep there is a 60% increased probability of incurring a injury over a season. 39:15 Mental visualisation of a motor skill is about 50% as effective as physically performing it. That is in changing the plasticity of the Brain. 43:00 The brain forges Automaticity of skills and memorys during sleep. 44:11 After sleeping the brain divines or provides solutions to previously impenetrable problems. The author of the periodic table of elements came about by way of dream inspired insight! - Was unable to do it awake! 49:40 Using a light emitting screen before sleeping delays the release of melatonin by 3 hours and is reduced by 50%. This also disturbs and decreases rem Sleep. 50:42 Top Four actions to take to improve your sleep. 1. Regularity, 7 days a week. 2. 1 hour before sleeping, eliminate screens & reduce lighting. 3. Cool room. "Your brain needs to drop its temperature by about 2-3 degrees Fahrenheit to initiate sleep." Funny Tip: Warm your hands and feet so as to send blood to your core which then radiates the heat outward; aiding sleep. Have a bath. 58:25 "Short sleep equals a short life." "Short sleep predicts all cause mortality." 59:12 "Wakefulness is low level brain damage. And it is sleep that offers a repairatory function." 59:20 "Insufficient sleep across the life span now seems to be the most significant lifestyle factor in determining whether or not you'll develop alzheimers." 59:52 "Insufficient sleep is linked to cancer of the bowl, prostate and breast." 1:00:00 W.H.O. Classifys night-time shift work is a propable carcinogen. 1:05:00 You can't get back all the sleep lost previously by sleeping for longer afterwards, making a regular sleep routine all the more time important. 1:09:50 20 hours of sleep deprivation is equivalent to being legally drunk; physically and mentally. 1:10:10 Driving in a state of drowsiness causes more car accidents than alcohol and drugs combined. 1:11:40 Rogan tip: douse the face in ice cold water to become more alert/awake for driving. 1:17:10 Don't go to bed either too hungry or too full. 1:18:50 Melatonin can be effective when adjusting to a new time zone. But if used when one is established in a new time zone, and it has been found to be helpful, it is worth while to continue use as "The placebo effect is the most reliable effect in all of pharmacology." 1:21:30 Sleeping 6 hours or less doesn’t work "The number of people who can sleep 6 hours or less and not show any impairment, rounded to a number and expressed as a percentage of the population, is zero." 1:23:00 Sleep deprivation significantly decreases work performance. 1:26:38 When significantly sleep deprived, activity of the pre-frontal cortex significantly declines and the emotional centres of the brain significantly increase. 1:27:50 Lack of sleep can increase your chances of getting cancer. A study found that when people get just four hours of sleep a night people had a 70% marked decrease of critical anti-cancer fighting immune cells. In addition getting just 1 hour less of sleep a night resulted in a 24% increase risk of a heart attack. 1:30:10 Getting 6 hours of sleep or less compromises Immune-efficiency, facilities genes which encourage the growth of tumors, long term chronic- flammation, stress and cardiovascular disease. 1:34:45 It is during deep sleep there is a 'sewage in the brain that kicks into high gear and it cleanses the brain of all the metabolic toxins that have been built up throughout the day, this' low level brain damage.' - One of these toxins is beta-amyloid which is one of the leading causes Alzheimers disease. 1:41:10 If you have elective surgery ask your surgeon how much sleep they have had in the last 24 hours, - if it is 6 hours or less you have 170% increased risk of a major surgical error. 1:52:05 If your dieting but getting insufficient sleep, 70% of the weight you lose will come from lean body muscle, rather then fat. * If any one feels a important time stamp should be added please let me know and will happily add the addition. Appreciate all the positive comments. Happy sleeping Y'all 😚

I love the fact Mr. Walker had a smile on his face the entire 2 hour video, more than happy to explain to me why I need my sleep as it’s 530 am and I’m watching the sun come up wishing I was already asleep

Joe with average guest: "You ever try DMT?" Joe with scientist: "Are you aware of Dimethyltryptamine?"

This guy had an answer to every question

This is amazing, blew my freaking mind. We need this guy back on here immediately!!!

This guy is brilliant and really well-spoken. ""It's a third of a patient's life and doctors get 2 hours of education about it" That was a great piece of perspective. And many other of his points. Great interview.

Out of all the guests Joe has had, this man knew the most about what he was talking about more than anyone else. Every question Joe asked he answered perfectly. Talk about loving your job.

It’s mad how one mans knowledge on a podcast could drastically change billions of people’s lives for the better. Bravo Matt

I usually never comment on any KZfaq videos, but I'm gonna on this one. I was working as a security guard for the past 3 years, usually 12 hour night shifts, from dusk till dawn basically. My sleep was all kinds of fucked up. I was quick to anger, short temper, irritated easily, virtually no patience with people, and often kept bumping into door frames with my shoulder because my balance was screwed up. Also, gained weight and kept eating chocolate like crazy and drank almost a liter of coffee a night. Fucked me up mentally and physically in a span of three years (started when I was 25yo, im 28 now). Then, I found this video. Everything I experienced was verbalized by Dr Matthew. Scared me shitless. Well, after watching the video, I couldn't stop thinking about what the good Doc said. Watched it a few more times since that day. Few months later, I quit my job. All those shitty things like loss of balance, anger issues, gaining weight etc went away, but most important thing was the improvement in my mood and memory. For instance, when I was working, and somebody told me something like "go and buy bread, we're out" I would be like "okay. " Start putting my shoes on and just as I am leaving the house I would hear "oh and milk too! "Fine. Exit the house, go across the street to the store and return home a minute later, buying milk but forgetting the bread. That's how bad my short term nemory got. And there were many more examples. Once I quit the job and started sleeping 8 hours a night, I found an immediate improvement. And it's the little things I noticed too. When I was still working I was amazed at how often I dropped things (fork, cellphone, pens, etc). Now, having quit that job, not only do I not drop them as often, but if I do, I almost always catch them in mid air before they hit the ground. Anyways, having quit that job was so damn monumental for me. And I said to myself from this day on I will not accept any job that forces me to sacrifice my sleep. I dont know if anyone will ever read this, but I just wanted to get it out. Best decision I ever made. Thank you Doc.

This guy made me sleep 8 hours

I never thought sleep was that important. After watching this, it's been a week and I've started sleeping 8hrs every night. I've made it a commitment to do so. Thank you for so much information on the disadvantages of losing sleep.

After watching this I now have to add "Am I getting enough sleep to be healthy?" to the long list of questions that keep me awake at night.

His voice is perfect for reading bedtime stories.

Wow this episode shook me to the core I’ve been only getting 2-4 hours of sleep for 10+ years or even more because i stupidly rather be awake more than “waste” my hours sleeping. And one of my biggest fears is getting Alzheimer’s.. come to find out I’m increasing my chances of that by my terrible lack of sleep 😲 It’s going to be a very tough habit to break but I definitely will try getting more sleep after listening to this.

Matthew Walker, you nailed this. Right now I am so happy that I decided to sleep nine hours per night four years ago. I am 16 now and very healthy, I knew that sleep was very, very important, but I did not realise it was to this extent... thank you so much, and I hope the public finds out about this.

This is honestly one of the most fascinating things I have watched in years. TV stations wonder why viewing figures are falling, when was the last time they showed something like this?!

Matthew is very precise in what he says. Instead of saying "no one is immune to sleep deprivation", he says "the number of people who can survive on 6 hours of sleep or less rounded to a whole number, expressed as a percentage of the population is 0". So refreshing.

sleep is 1/3 of our lives... Probably the most impactful podcast he's done

Matthew is easily one of the best guests Joe has ever had. He’s so knowledgable and very humble with it.

This man just whips out crazy info for 2 hours straight; for sure one of the best jre guests

Ironically, I lost 2 hours of sleep watching this video because it was so good I couldn't stop. :s

This podcast was a game changer for countless people. I hope Joe brings him back someday.

as a programmer sometimes when I have a really difficult bug I will end up solving it in my sleep. it really amazes me how I’m able remember whole pages of code in my sleep

Joe is one of the only interviewers that manages to ask all the questions that people were thinking about.

Great podcast. Matthew Walker is one of those people whose enthusiasm for their work is immediately contagious.

Suggestion about why the Dickensian era people slept in two stages? If you have ever lived in a cold climate completely off-grid you might have experienced the wood-stove loading chore. I can pack my woodstove to a level that I can get about 4 hours of burn time before needing to address it again. At about the 4 hour mark I have to get up and reload the stove . . . sometimes I have to empty the ash before reloading. That means by the time I finish the chore, I am too awake to just jump back into bed. So I usually sit at the table and write. Within about an hour, I get sleepy again and return to bed. Perhaps they were tending to their woodstoves, fireplaces, coal stoves, heating source, etc.?

This is the only podcast I have listened to more than 5 times. Not very often I rewatch podcasts but man, this bloke has you gripped from the start. How can anyone not be interested in this?

This guy solved most of humanity’s problems in just under 2 hours.

No lie I workout at the same gym as him and I had no clue he was on JRE until today. I see him pretty much every day. Super positive, down to earth guy that everybody seems to get along with. Wild

Do not know how I have missed this podcast but it is one of the most amazing ones. The guest is super eloquent and apparently has a study for every question that Joe has asked :)

The bro from Tiktok recommended watching this. Glad I did 👍

We need more podcasts with professors at this level. what an absolutely awesome topic.

What a beautiful time to be alive where I can just access this information so easily for free

by far my favorite episode. Matthew is such a brilliant guest and really knows how to keep you interested in what he's talking about. wish i had a moment to ask him about dreams.

I haven't remembered my dream since I was about 10 years old... Also this guy's face when he's talking about the studies and theories is awesome. You can tell he genuinely enjoys what he does

That Dr looks really well rested. I can imagine him in a very comfy bed with an eye mask.

I like you Matthew Walker, you're a chill guy

First ever full joe rogan podcast i've watched. This guy is really interesting and well spoken. Learned a lot of things

This stuff needs to be taught in school. Such a brilliant podcast. Joe, you ask great questions... and I could listen to Matthew Walker all day - so engaging.

Legit scared me and made realize that I need to make drastic changes to my sleep schedule

"Lack of sleep is linked to all the cancers and Alzheimer's." I'm going to bed.

I can literally picture the people at work who get to work really early but take 10 times longer to learn even basic tasks. Such a relatable podcast.

I enjoy Joe's podcasting style... how efficient he direct this great scientist to extract precious information as much as possible... perfect episode Joe. Please bring Mr. Walker againg 🙌

watching this at 2 am, im confused. should I learn more about how important sleep is or should I sleep?

I'm losing sleep because I find this podcast so fascinating. How ironic.

I first watched this 4 years ago and started tracking my sleep and getting better sleep than I ever did. Now 4 years later I started tracking my sleep again bc I have to wake up at 5 now for my job and knew I wasn’t getting enough. I averaged about 4-4.5 hour per night this week. Here to listen again and motivate myself to get to bed earlier again lol

Definitely blown away from this episode, didn't realize how crucial sleep was until today. Like who would've known. Definitely taking your advice 🖐🏽

(30:30 - 34:00); New sleep research discovery: practice does not make perfect, practice + SLEEP makes perfect! (34:15 - 35:30); What sleep affects + sleep recommendation (36:26 - 38:00); Sleep & physical performance + injury (40:55 - 44:37); Sleep & pathway learning; memory improvement; Sleep on it! (49:01 - 50:28); Melatonin affects + digital light (50:12 - 54:31); How to help fall a sleep naturally & insomiacs (54:31 - 55:20); Meaning of Midnight (55:20 - 57:00); Post prandial dip (just interesting not super important) (58:17 - 1:00:33); The shorter you sleep, the shorter your life (TOP POINT) (1:00:33 - 1:03:23); The science behind negative effects of shift work (not that important unless u wanna know why) (1:03:23 - 1:06:00) ; Naps & "making up for sleep myth" (1:09:46 - 1:11:35) ; Risks driving under deprivation & micro sleeps (1:12:45 - 1:16:50) ; School sleep experiment (1:21:16 - 1:23:00) ; Sleeping 6 hours or less 'warriors' (1:23:00 - 1:25:30) ; Undersleeping + work performance (1:27:23 - 1:30:37) ; Sleeping 4-6 days with 8 hours and 1 day of sleep with less; is it OK? (Cancer killing cells) (TOP POINT) (1:32:39 - 1:35:44) ; 6 hour sleeeping warriors; 1%ers; Margaret Thatcher & Ronald Reagan (1:40:11 - 1:42:05) ; Most Doctors know nothing about sleep research (TOP POINT) (1:44:33 - 1:46:00) ; Sleep deprived Doctors (TOP POINT)

Matthew is like the Steve Irwin of sleep. You can see the passion in his voice and his personality.

I'd love to know how this happened. Several years ago I was working a full-time job and actively in the military. I was driving home from my unit and I have been basically sleep deprived for 2 days, anyone in the military would potentially understand that. I remember being on the interstate headed home and then I remember waking up in the driveway with the car in park but still running. No idea how I got there I don't even remember getting off the interstate let alone driving through town.

This is the most amazing interview and podcast I've ever heard. This doctor is so intelligent and so well practiced. He answered everything clearly and throughly!!

I love the energy this guy gives off - such a kind compassionate fellow.

What an amazing podcast. Please more neuroscientists please.

One of the best podcast episodes I've heard to date. So shocking, but in the best way possible. Informative, light, and so credible. Rewatching this later

So one of the most crazy hallucinogenic experiences I've ever had was when I was 14 years old. I became diabetic, but without knowing. So over the course of a week, or two without realising my sugar levels were rising and rising and rising, and it started to take a toll and made me pretty unwell, very pale, extremely thirsty and very light headed and I lost a few stone over a short period of time. One afternoon it was different I was struggling to breathe, begging my mum to take me to the doctors, which she did. Even tho in the doctors office I was asking for a drink every 15 seconds, they miss diagnosed me with scarlet fever, that's a whole drama within its self, gave me some medication and sent me on my way. I got home and was still really struggling to breathe, but I told myself, I've taken the medication I'll try getting to sleep while it works away and I should feel alot better when I wake up. That's the last thing I remember, but my mum could hear me during the night bumping into walls, going to the bathroom and mumbling under my breath. In the morning she found me in the bathroom with my boxers around my legs fs lol she lifted them up and put me to bed. Called the doctors and was worried, they told her just give him another dose, he'll be fine. Her being her, she didnt trust that, called 999 and they sent an ambulance straight out. Turns out I was in a diabetic coma. And boy was I fucked up, they had told her because of the immense stress my body, heart was under if she had left me bed all day I would have died. Now to the juicy hallucinogenic shit, after being in and out of consciousness for a few days, awake for half hour or so split up across the day, during this particular night, I was certain I was in someone's house...but I was in the ICU. To my right a couch, big wall painting, firepit. And to my left a coffee table, and a hallway and a doctor that lived in the corner and only come out at night. To my right there was people painting and nurses kept coming over to ask for vitals, blood samples whatever, but for the life of me I was losing the fucking plot because i did not believe them, I thought they were only taking these to be able to run over to the doctor to impress him and be like look at me look what I got. I must have had a lack of being able to sense time because it felt like every 2 minutes they were coming over to ask for more which wouldn't make sense. I wasn't having it, I was Fucking and Blinding telling them to get the Fuck away from me I was ripping wires off me slinging shit across the room, still from my bed because at this point I still couldn't walk as my body was recovering. But the most crazy thing is, when my mum showed up first thing in the morning when they allowed visitors I snapped out of it, it sounds pretty cringe but maybe that was something familiar that made me realize and everything went to normal she gave me that cut the shit talk and take what you need to take and I did I sat back and let them. They said because of the drastic change in my sugar levels going from high 60s down to 5 that's what could have caused me seeing all kinds of weird shit. They told me if it wasn't for my mum (god rest her heart) calling in when she did or my youth I would have died. Just alittle story of mine, but there ya go.

This guy was one of the most interesting and informative guests Joe has ever had. I'd like part 2.

30 mins in, we’ve covered DMT, weed health and MMA. well done Joseph

I've watched this 3 times and I love how Matther talks and props to Joe for keeping up with the conversation

I just listened to this and WOW! He blew my mind!! So good! Absolutely love the information! Joe, you ask all the right questions too! Thank you! 💞

ONE OF THE BEST JRE PODCASTS EVER!

'Sleep is the elixir of life'. This has been one of the best JRE/podcasts I've heard.

I'd love to hear more from him!!! I dont watch much of Joe Rogan, my husband sends me them sometimes depending on the content. I wanna hear this guy talk more about sleep conditions, like paralysis.

What a nice, competent and informative guy. Best podcast yet.

I’m an RN who works graveyard for years , raised 6 kids to adulthood and haven’t slept more than 3 hours at a time!!!! I haven’t had a dream in years and I live off of my stress of responsibilities to get through my days and nights . I’m making changes now. I’m thankful I watched this video ... I needed this information.

Joe’s genuine interest always makes these easy to listen to

Such an underrated episode... loved this one!

Only podcast of Joe that I've seen from start to end ❤️ Will read your book soon, too, Dr. Walker!

10/10 podcast, I wish he would have said something about oversleeping

I'm reading his book, currently on page 120. He's a great writer and the book is very informative. Highly recommend it.

2 years after first watching this I’m back watching this one again, so interesting! Get this geeza back again for a 2nd pod. Epic he’s left this one up on the tube and not moved to Spotify

I have listened to this episode several times and always find new stuff. Hands down the best conversation. Joe Rogan should bring him back again.

Can't tell if Matthew Walker is the best or worst guy to have at a sleepover

I wish more people were as articulate as Dr Walker. Incredibly accurate and beautiful English.

I am a doctor of physical therapy and I specializing pelvic health and this is one of the core points of my treatments. This is huge especially with pain and UI! I support this fully

One of the best podcast guests Joe has ever had. Please please please invite him back

This is the kind of guy I respect. Studying a single thing for decades using science and massively benefiting millions of people as a result. He has a great book out too called "Why we sleep" for anyone who wants to learn more than this podcast.

Hope this Matthew Walker comes back on the show. I hope you discuss these issues: 1. over sleeping 2. Using sleeping pills (Over the counter and prescription) 3. sleep walking 4. sleep paralysis 5. graveyard shift workers. sleeping 7+ hours during the day and working at night ok?

This was one of my favorite. Easy to digest and follow and very important information! Have him back on!

After this I am ecstatic to follow a strict sleep routine. Please bring him once again. Love from 🇮🇳

What an amazing human being Matthew Walker is. We need more like him in all areas of profession. For real one of the most insightful videos I have ever watched on KZfaq, and I've been here since 2007.

This entire podcast is one large sound-byte of Joe's brains being blown away.

This guy speaks very good and sharp. I fuckin respect this man's understanding of English

I watched this video a few years back and it intested me even though I didn’t fully understand but it lead me to decide to study psychology in high school and now going on to study it at university and hopefully carry on further, all because of this video. It’s weird because I honestly never watch joes podcast and haven’t since but the fact that the one video I decide to watch years back has impacted my life so much is crazy 😂

People: how do we change the world Matt: go to bed

I love how he's smiling for 90% of the podcast.

The only episode that I’ve actually taken something from.

It is incredible that this type of information does not have more weight in the mass media and in schools, congratulations from Argentina, incredible content.

This podcast is pure Gold!

This guy has study and worked hard for all this knowledge and now he tell all this gold information to us, thank you very much mr Walker and mr Rogan

This podcast was so packed full of important information. I know I will watch it again and be surprised by how much I missed. Same as the Koncrete podcast with the guest who was the eye specialist. Someone in the comment section wrote how he finally understood why he did poorly in school. He was labeled and I think his parents didn't think he was trying. All those years in school feeling so frustrated. Bravo to these men who have helped many people. And great job to whoever found these guests and realized how interesting they would be.

love this guy, please make another podcast with him!

Get this guy back post-quarantine for a podcast

One of the best guests and Joe Rogan podcasts ever.

Ever since i found this channe ive been binging all your videos, Cant wait to watch as many as possible!

3 years later and this episode changed my life