The secrets of good sleep | Professor Matt Walker

We all know how good it feels to drift into deep sleep and wake up feeling refreshed.

The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.

But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.

In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.

Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep.

Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.

If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.

Timecodes:
00:00 - Intro
00:33 - Episode start
01:22 - Quickfire questions
02:48 - What’s the biggest myth about sleep»
04:09 - What is sleep?
07:46 - Why do we sleep?
10:29 - REM
14:22 - How does Matt study sleep?
16:18 - What happens when you don’t get enough sleep?
22:48 - Collaboration with ZOE
28:16 - Sleep and menopause
32:38 - Tips on how to sleep better
33:23 - Sleep regularity
35:12 - How do you find out about your chronotype?
37:20 - Bedroom temperature
38:04 - Lighting
39:04 - Caffeine and Alcohol effects on sleep
44:22 - Making your room like a cave
44:57 - The influence of screens on your sleep
47:03 - Summary
48:14 - Goodbyes
48:35 - Outro

This podcast was produced by Fascinate Productions.

[yennguyen-ujri]

I 50 yrs old and finally found a secret to a good sleep for me. I made a nice bed in my van and lower the window a little bit and I would sleep through the night. Before I was exhausted for not having enough sleep. I would get up in the night average 5-10 times a night. The heater or my husband snoring or scratching would get me up. Since I have been sleeping in the van I only get up 1 time a night, I’m so healthy now. My leg is not numb anymore because my heart is healthier. Everyone wants me to go back to my room and sleep like normal people but they don’t know that sleeping in the van is better for my health and my heart. Before my heart was beating irregular and exhausting but now I feel like energetic like when I was in my 20’s.

[NannyOggins]

I have been an amateur sleep researcher for decades as I have seen for myself the profound affects of sleep deprivation. Young children, snoring husband, mismatched sleep requirements have had an extremely detrimental affect on me and I have to say I have had no help from my GPs over the years. After following various podcasts and buyiing a few books I now sleep very well at 67 by taking the advice that you have reiterated here. Having my own cool, dark bedroom and not being awakened by a husband at 2.30am every night as hes an “Owl” type while Im a “Lark” type has been the greatest boon which has dramatically changed my life. We are a much happier couple now than at any time in our 47 years of marriage. Thank you so much for this information, keep it coming and I for one, will keep putting it into practice.

[casteretpollux]

Cool dark quiet bedroom, lower light before bed', no coffee / tea after 12 hours before bed 😴, no alcohol after lunchtime. Avoid phone/TV in bedroom. That is 100% of the good sleep advice in this video.

[jessdior]

The secret to sound sleep is peace of mind. I can attest to this because the moment I won over anxiety & overthinking, I am able to maintain 7-8 hrs of sleep.

[martinjacobs]

I've often wondered why I get stuck on a difficult crossword puzzle and finally give up for the day. Then, the next morning, go back to it with revelations and quickly solve it. Now I know.

[ritawilliams]

Excellent. I've always slept well throughout my life but I do drink coffee later than I should. Thanks for that info. And I've always believed sleep is hugely important. After my late mother lost my late father in their 50s, she never slept well. At the age of 70 she started developing early alzheimers and I always thought this might be due to years of sleep deprivation. (She was a very active, competent, intelligent woman until then). Most people disagreed so good to listen to some scientific evidence. Thank you. My tips for people who find it difficult to drop off....listen to a story or anything which is narrated by a nice voice, warm your bed up first, and def have a really dark room. The latter also stops you waking up too early.

[gordonmcculloch]

Professor Walker is perhaps the most precise and effective communicator I have ever had the pleasure of listening to. This podcast is stuff with amazing and thought provoking content to boot.

[jayaitch]

Wow yes, it works, ... when my younger son was 10y we moved from one end of the country to the other, his sleep was disrupted, he was sometimes a bit homesick so together we visualised the walk from our old house up to the market place as we used to often, it worked beautifully in getting him to sleep and it actually cheered up him too, remembering it.

[DemeterN]

Simply wonderful....so much depth of information presented in such an engaging have to watch again several times. Thank you so much!

[nicolacockett]

Wow! Sleep science feels like one of the single most important areas ever! Thank you

[pamelasookermany]

Oh, I've had two major Surgeries in less than three months. What an awesome God we serve. I had. Masectomy May25th
Thyroid total removal of
the Glands to test for cancer. Thank God for life.
Was not cancerous. I am praying that I'll be
healthy. Jesus is our healer and deliverer. Amen 🙏

[arjunadhikari]

Great contribution to sleep health and sleep research! Highly useful and convincing tips and ideas! An excellent presentation!

[dandykes]

This was a really interesting podcast with lits of excellent info and tips. Exciting to hear about studies and personal advice from the professional. I've never heard about sleeping to your personal time and am going to take that MEQ test now. Love your podcasts I've just discovered you ( previous podcast about food and health alzheimers gut biome etc, excellet too) and love the style of your interviews, how you lay them out and the end wuth a review. Your way makes understanding and combining the information easy. It also ensures we don't forget what was spoken about at the beginning. You dont drone on and theres also some levity which is good, a laugh really helps. Thanks so much x

[thegreenwoodelf]

When science catches up with common sence.. thank you so much for this research 🙏🏻

[simonbroddle]

Fascinating, no mention of the Circadian rhythm? I have a very dark, cold bedroom. High electricity prices have meant our house is darker at night! Very much an early morning person. I do take Melatonin two or three days/week. At 63 I sleep better now than ever.

[maggiemceneaney]

This Worked so Great! Before I could even FINISH the Video…. I Fell ASLEEP!!
Out Cold. Snoring! Sawing Wood!! Went into REMs I never knew existed. Good Stuff 😊

[dabeezkneez]

I havent heard a richer, warmer voice in a long time. ❤

[MJPage]

I am a chronic insomniac for many years. I think Matt should read a story about walking along the beach at night. That would send me off nicely🥱🌜

[ianrussell]

Good information on the health effects of sleep, but little to nothing on how to get a good nights sleep. I used to sleep very well, but now at 75 sleep is terrible. All very well saying go to sleep and wake up at a regular time - I do - but it is only 4 hours, then I am wide awake. I've been through 2 "sleep programmes" - worst time of my life. No naps, wife nagging me at night to keep me awake. Nothing changed - still 4 hours per night and totally sleep deprived. So it's back to afternoon naps and falling asleep after dinner. Total daily sleep is 6-8 hours this way.

[jonathanweller]

Thank you very much for the helpful advice contained within this video.