How To Improve Your Sleep And Why You Should | Professor Matthew Walker | Audio Only

AUDIO ONLY | Improving the quality of our sleep is arguably the single most effective thing that we can do to reset our brains and recharge our bodies, yet many of us just aren’t getting enough. But what is the optimal amount of sleep and what can we do if we struggle to get enough? I’m delighted to welcome back onto the podcast the world-leading sleep researcher, Professor Matthew Walker to answer these questions and more. Matthew is author of the international best-selling book ‘Why We Sleep’, Professor of Neuroscience and Psychology at the University of California and a fountain of knowledge when it comes to all things sleep.

My last conversation with Matthew back on episode 70 of the podcast was one of the most popular to date. A few months ago, I asked my podcast listeners to let me know what further questions they would like Matthew to answer and in this conversation, I put some of those questions to him.

We cover how many of us feel that we don’t have enough time to sleep for 7-9 hours but how rather than stealing time from us, getting more sleep can actually make us more productive. And even grabbing an extra 15 minutes of sleep a day will have benefits for our overall healthspan. Matthew shares some brilliant tips on how we can regain control of our sleep and for those who are really struggling, he explains that there is an alternative to sleeping pills that is just as effective in the short term, but much more effective long term.

We cover so much ground in this conversation, including polyphasic sleep (sleeping for periods of time throughout the day), unbroken sleep and why lying awake in bed for long periods of time can affect our ability to sleep in the future. Matthew shares the fascinating and dramatic changes that have occurred in the way we sleep and dream following the coronavirus pandemic and why it has allowed what he calls “the revenge of the night owls.”

We delve into REM sleep and how it is one of the best forms of therapy – the brain can literally re-wire negative memories when we sleep. Finally, we cover sleep trackers, caffeine and how sleep impacts our immunity. This really is a fascinating conversation, full of fresh insights and actionable tips that we can all put into practice today. I hope you enjoy listening.

Find out more about Matthew

Matthew’s book

Tech Insider Sleep tip videos with Matthew Walker:

Related Feel Better Live More podcasts

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[galebgolubovic]

I know from personal example how much sleep deprivation negatively affects the brain. Due to my shift work and my mother's illness, I slept very little for years. My fluent and spontaneous speech and quick thinking disappeared. Very often I can't find the word to express myself. My concentration dropped drastically. Many people and memories from the past, I forgot. I feel like another person, I experience myself as another person. Not to mention the health I lost. About the catabolism that ate my body.

[anonposts]

Recent insomniac trying to understand sleep. Not sleeping for days really ruins every aspect of life.

[Chaz.hands.]

I understand WHY you shouldn't stay in bed when you aren't sleeping, but when you are tired and it is cold to even put your toe outside the bed, it is so difficult to leave it. Bed is like a womb for me, so comforting in these times. In the summer I find all of this advice much easier to take on board.

[livelearnandteach]

I've noticed since quitting caffeine I wake up feeling a lot more refreshed. It feels like I am in a deeper sleep and don't seem to need quite as long.

[lauraporter]

I’ve massively improved my sleep and need to continue prioritizing these strategies. Lifelong depression, anxiety, insomnia and worsening health SUCKED and I pray young people learn this info. Soooo much wrong & counter productive advice I was given needs to be countered - it convinced me that my personality was to blame and I should toughen up. Those who never experienced it misunderstand the torture.... heavenly when sleep is good, even just better!

[soulcostume]

Matthew is so gentle with his clear and calm voice in explanation. I love how he is reframing the situations with usual associations with insomnia. While offering an option to utilize. Rangan, you're a great host and you always ask questions from a listener's minds. It's called skill for "wearing other people's shoes". Compassion!
💙
Personally, I've never had a problem with falling asleep until the last 1-2 years. Still, I go to bed at 9.30 p.m. and wake up at 5 a.m.
Anyone who is struggling with falling asleep, aside from everything genuine said here, I recommend trying ashwagandha or Reishi 1 tsp 1h prior to going to bed.

[sheehola]

Love this.. I have no problem getting to sleep, it's staying there is the problem. 3am, wide awake and it has become such a habit. Feeling too exhausted to move and the mind is racing...

[michaelmaragh]

Working 12 hour shifts for 3 days and off 3 days actually increases fatigue, The first day-off is lost to an extra long recovery. The second day-off is the only real free time you have. The third day-off you must go to bed extra early to sleep enough for another round of breakfast and travel. Only the middle off-day is useful. Workers hate 12 hour shifts.

[ruthchapman]

Another brilliant interview with Matthew Walker. Never tire of hearing him. I think there are big implications for many workers especially in the caring professions.

[myrameijer]

Loved this one! Great and much needed conversation. Thanks to you both!!

[kathysutton]

I’m glad you let him talk a lot thanks.

[randihadfield]

That was amazing. Thank you so much! I will definitely start following this channel!

[SonnyDarvishzadeh]

I believe human body is the perfect doctor for itself and all we have to do is to let it do its work. Our (especially modern) lifestyle interrupts its self-healing mechanism.

[chrisdsx]

I almost never goto bed early because I don't consider work time and family time my time. My time starts when I have no distractions and I can do whatever I want which is playing video games... So when it's time to sleep that is when my personal time starts... It so unhealthy.

[kd]

Prof Matthew Walker is fantastic! I have learned so much from him. Thank you thank you thank you.

[MB-pjsb]

The book is fantastic!!!...And it sure was a wake-up call for me.
Thank you for this lovely episode. ❤❤❤

[lydiahill-expertineradicat]

Love the 4 Pillars to Health!! Am really embracing it. Thank you!!

[heatherandgorse]

Working 12/13 hour shifts often doesn't leave enough of a window between shifts to travel home and get eight hours "opportunity time". Do we think shift work like this should be encouraged by large employers? E.g. NHS. Should they make the "healthy option" (e.g. shorter shifts) the easy option?

[audreypreferidas]

Fantastic show! Loved it! I’m the type of person who can be extremely tired but keep looking for things to do and keep postponing going to bed until last minute. I wish the day had 36 hours!

[lifeinlkn]

I love and recommend this book often! Thank you!!!