In this 7th installment of their AMA series, Matt Walker and Dr. Eti Ben Simon dive into strategies for improving deep non-REM sleep. They highlight the benefits of vigorous exercise, citing a study by Kaspar Vogt that shows how exercise enhances the quality and stability of deep sleep. Additionally, they discuss how temperature manipulations, like using high heat capacity mattresses, can also improve sleep quality. Interesting insights include findings that intense exercise can improve deep sleep across various age groups, with significant benefits noted in older adults and children.

The episode also touches on the impact of alcohol, noting that it can be extremely disruptive to sleep. They also go on to explain how stress and anxiety can affect deep sleep by activating the fight-or-flight system and increasing cortisol levels. Our duo discusses various techniques for managing anxiety, such as cognitive behavioral therapy (CBT), mindfulness meditation, exercise, deep breathing, and progressive muscle relaxation, all of which can significantly reduce anxiety levels and improve sleep quality. Their conversation finishes up by addressing the potential benefits of saunas and hot springs in enhancing sleep, and underscoring the importance of a consistent bedtime routine.

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.

One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!

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Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Dr. Chris Barnes, renowned Michael G. Foster Endowed Professor of Management at the Foster School of Business, University of Washington, returns to the podcast today to continue his discussion with Matt regarding sleep's impact on business productivity.

This time around, Dr. Barnes shares research indicating that sleep-deprived leaders exhibit abusive supervision, reducing employee engagement and productivity. Exploring sleep's broader implications on corporate culture and economic performance, he introduces the WNS (Work, Non-Work, Sleep) framework, and advocates for flexible schedules and on-site daycare to support employee well-being. He also goes on to highlight a Rand Corporation study that reveals sleep deprivation costs the U.S. economy $411 billion annually.

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.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal!

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.

Links:

Dr. Barnes on X: @chris24barnes

Matt continues his exploration into the intricate link between cannabis and sleep, focusing on THC in this second installment, beginning with a reminder to listeners of the historical insights from doctors like O'Shaughnessy and Clendinning in the 1800s regarding cannabis's sleep-inducing effects. He shifts to how THC affects sleep today, noting that while it initially reduces sleep onset time and early night awakenings, chronic use worsens sleep quality, leading to frequent disruptions, especially in the second half of the night due to lower "sleep pressure."

Matt then dives into THC's impact on REM sleep, crucial for memory and emotional regulation. He details how THC reduces REM sleep quantity and quality, affecting cognitive and emotional stability the next day. He also touches on broader health risks associated with reduced REM sleep, including increased mortality risks, as well as the sleep issues associated with quitting THC. Acknowledging full well that he has “no business telling anyone what to do with their life or how to live their life,” Matt's discussion here today simply provides the scientific data behind the pros and cons involved in the THC-sleep space, laying a solid foundation upon which listeners can make their own choices.

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.

Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.

The good people at InsideTracker are also 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.

Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.