Common Daytime Habits That Sabotage Your Sleep | Dr. Matthew Walker

With only so many hours in the day to get things done, sleep often falls by the wayside as something we neglect in our workaholic society of endless hustle - with consequences more dire than most of us understand. So how do we optimize the sleep we get to maximize the effect of our wakeful hours and live longer, healthier lives?
In this episode we talk to Dr. Matthew Walker, ( Matt Walker) scientist and professor of neuroscience and psychology at the University of California in Berkeley and author of international best-seller Why We Sleep: Unlocking the Power of Sleep and Dreams. He’ll help us understand how to best harness the time we spend sleeping and how to get better sleep - whether we’re globetrotting entrepreneurs dealing with jet lag or nine-to-fivers in constant battle with our snooze alarms. Listen, learn, and enjoy!
✍️ Full show notes and worksheets for this episode: jordanharbinger.com/126
What We Discuss with Matthew Walker:
😴 Why you’re not lazy if you don’t happen to be a morning person (it’s genetic).
😴 What it means when you always seem to wake up right before your alarm.
😴 What’s going on in your dreams (lucid or otherwise) and what can you learn from them?
😴 How to train yourself to go to sleep at the time that’s ideal for you.
😴 Mistakes you’re making that keep you from getting optimal results at bedtime.
😴 And much more…
📖 Why We Sleep: Unlocking the Power of Sleep and Dreams now available here: geni.us/Nw5B
Never miss a single incredible insight! Subscribe to The Jordan Harbinger Show here: kzbin.info...
Welcome to The Jordan Harbinger Show, a video podcast where each week you get to join a conversation with some of the world’s highest performers and incredible personalities. I’ll ask them the tough questions to tease out their top tips so that you can reach levels of personal growth and mastery that you never imagined possible.
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Learn more about Jordan: jordanharbinger.com/about

[@vaquera9368]

I used to hate it when my husband would wake up our kids so early about 7:00 am. They needed the sleep I would tell him especially when our kids were going to bed at 9 pm. Their bodies needed it I used to tell him. He didn’t believe me. We were homeschooling our kids too, and I had no problem with having them start at 9 am and working on their own time, which they were pretty good about. A friend a psychologist told me their bodies needed that sleep since they were teens. I believed him.

[@JordanHarbingerShow]

It’s so true. I think I cut years off my life waking up at that hour. Was chronically underslept

[@barryminor616]

Now WE know better how important that 7-8-9 hours of sleep RECOVERY magic

[@willians256]

My notes: 1.-The devices to track and improve your sleep are not full ready, we need some years more 2.-If you are OBSESS with your quantity and quality of your sleep, you are likely to sleep worse 3.-The shorter your sleep, the shorter your life (65% risk of dying at any moment): Car accidents, cancer, alzheimer's, stroke, cardiovascular disease, diabetes, obesity, depression, anxiety, suicidality 4.-Intermitent fasting increment your longevity but make your sleep worse (shorter but somehow the quality is better, you get more deep sleep, but is not sustainable) 5.-Find your chronotype: when you want to be awake and when you want to be asleep biologically 6.-Drink something hot to be more awake in the morning 7.-If your drink coffee before sleep (maximun 12 hours), you will have 20% less of deep sleep 8.-If you sleep shorter during the week and sleep late during the weekend (jet lag) is worse than sleeping shorter in both cases 9.-If you oversleep with an alarm, you are underslept, or if you read a paragraph 3 times and you don't understand it yet, you are underslept 10.-After you wake up, wait 10 minutes untill take the phone 11.-Tips for jetlag: try to sleep in the first half of the flight, force yourself to stay awake the rest of the flight and the day (in order to get at least 14 hours of wakefullness to the time that you want to sleep), avoid alcohol and caffeine, take 30 minutes of natural daylight with sunblock and without shades before 10 o'clock in the morning, take 20 or 30 minutes of physical activity before midday, eat meals when everyone elses eat. Do the last three things depending of the hours of difference (4hours-->4days) 12.-Trick your body by using 0.5 to 2 mg (never more) of melatonin 45min before your time to sleep 13.-The same smell you feel when you are studying will help you to remember more 14 .-Sleeping well improves your learning, memory, creativity, emotional intelligence and problem solving 15.-The best pieces of advice to improve your sleep: Darkness, cold, go to bed at the same time and wake up at the same time 16.-If you are struggling with sleeping at night, don't take naps.

[@frankdonofrio6779]

Thank you for taking the time to post this summary.

[@thierrygoli4271]

0.5 mg melatonin? Never found below 1 mg.

[@CompostWatcher]

@@thierrygoli4271 Good observation. --perhaps half a tablet?

[@thierrygoli4271]

For point 12. It is crazy that sleep doctors prescribe 5mg as a start point even for teenagers with sleep problems. I have fond tablets that can be split in 2 but no effect below 1mg

[@thierrygoli4271]

This sommaire of knoledge about sleep help is very relevant and exact. Among all in my case - I m 61 - the more efficient are no alcool, no pad or phone after 21:00 a light diner and à cool room... and overall no personal or professionnal conflict the day before. I know. Life is sad following these lines but... seems longer ! 😅

[@yahsyo]

I love Dr Walker! He’s so non judgmental, not pushy at all and just so humble. He gently yet authoritatively offers the information. He is so consistent in every talk with every interviewer. I have found his mannerisms as useful as his information. I hope you pass this message on to him.

[@QuestionEverythingButWHY]

“The best bridge between despair and hope is a good night’s sleep.” ― Matthew Walker, Why We Sleep

[@patchale5733]

You studied Swahili! Impressive! habari gani???

[@barryminor616]

"SLEEP is the Swiss Army Knife of HEALth' LoveLOVELiveLove WHY WE SLEEP RECOVERY Thank You allll for your contributions UPcoming to my better nights SLEEP 😴💤 RECOVERY

[@kirstenbrownrigg5370]

I'm an insomniac. This video will increase my life expectency

[@JordanHarbingerShow]

Because it’s so boring? 😂

[@kirstenbrownrigg5370]

I am calmer and relate to situational emotions better when I get rem sleep

[@gregbrown3082]

As a former Frogman, I will tell you: Jocko is an absolute beast, freak of nature. But his short sleeping is NOT super human. He sleeps that way because he is broken, like me. When you've been too close to an explosive breach (for too often), your body is affected (never mind being exploded by the enemy). That, plus the firefighter-style "reactive" schedule (Hey, wake up, bro. I know you're asleep, but it's time to work). When that happens often enough, for enough years, your ability to fall and/or remain asleep is severely degraded. Every operator I know struggles to get good sleep.

[@JordanHarbingerShow]

that's interesting. I think we're just scratching the surface of what PTSD-related and similar conditions do to the brain and body. thank you for your service

[@vToneehh]

Great insight, I think you’ve done incredible feets already. I bet there is some effort you can put into prep to make it better. No hope lost brother.

[@barryminor616]

Living to yourself does not work

[@amjadsulieman1148]

I'm convinced, being a former coffee addict, that certain mass produced brands of coffee have a little something else in them that really f with you. Middle eastern espresso coffee doesn't have the same effect on me as many of the mainstream brands of ground coffee I used to drink throughout adolescence. I still drink coffee but only whole beans that I grind myself and only organically sourced beans. I used to get irregular heart beats shakes in my hands and feet. I've read things about what these coffee companies add to their coffee grounds but who knows. What I know is us as consumers would never know if they did in fact add unwanted substances to their coffee grounds.

[@JordanHarbingerShow]

Interesting. I get jittery when I drink restaurant coffee vs at home or good cafes but I figure that was just because they offer free refills so I drink a ton

[@lindawells6625]

I have watched lots of these videos .. tried everything but have chronic insomnia and no desire to sleep . It's scary listening to the impact of lack of sleep has on our health .. tried everything.

[@privateprivate2421]

More should be done to help chronic insomniacs. It's nearly always assumed it's self inflicted. We can send a man to the moon but we can't send insomniacs to sleep.

[@yvonnewagner9833]

So true, unfortunately. I have had problems with sleeping all of my life. I was taken to see a GP about my lack of sleep as a toddler. The only thing that has changed is that now I get to sleep with the aid of a low dose of Melatonin each night & CBD oil drops. But I usually wake at 2, 3. or 4AM……. I am almost always exhausted 😥

[@UmSureWhatever]

Wow! So much information back and forth within every minute of this interview. I watch a lot of interviews as if it were a job and I have to say you might be one of the best interviewers on youtube. You did your research beforehand, found your probing points, came in well-spoken and unbiased with some humor in there, best of all you weren't just redirecting the interview to overly talk about yourself, you really were interested and leaning in to what he has to say without inappropriately cutting him off once. The top 3 wellness/psychology guys actually need to take notes here. And I'm taking notes on exactly why I keep waking up hour on the hour, so big thanks!

[@JordanHarbingerShow]

Thank you! More in The Jordan Harbinger Show podcast feed.

[@JordanBeagle]

Love this guy and love the show! It's nice that although it's primarily a podcast he puts these out as well.

[@keenansubramoney4920]

This dude really helped me , used to pull the all nighter all the time, now I’m more healthy and in line with a healthy routine

[@JordanHarbingerShow]

Glad to hear it!

[@LafriteRip]

15:31 Matthew loves to say that build up phrase to Zero 😁 every interview he smashes it

[@barryminor616]

Not allll heroes wear capes Some assist US and our friends SLEEP RECOVERY surTHRIVAL...

[@davidallsopp3645]

Sleep is critical to our health and overall wellness. This podcast on sleep has made sleep a top priority for me.

[@JordanHarbingerShow]

Great. Do you also listen to The Jordan Harbinger Show (podcast)?

[@UmSureWhatever]

Your weird questions are EXACTLY what I would have asked if given the chance. I like you, subbed.

[@JordanHarbingerShow]

Welcome!

[@geraldhugley3618]

Melatonin helps me fall asleep, but then I’m wide awake at 3am. Magnesium supplement helps me sleep through the night.

[@JordanHarbingerShow]

you may be dosing the melatonin too high. stop taking it for now.

[@frankdonofrio6779]

@Gerald Hughley: did you stop taking the Melatonin when you started taking the Magnesium, or are you taking both simultaneously?

[@budgieterminal7426]

most lively, warm and friendly interviews ever found in youtube. thank you!

[@JordanHarbingerShow]

Thank you! Do you also listen to The Jordan Harbinger Show (podcast)? Lots more there

[@harrypehkonen]

At 53, the best improvement to my sleep came from Testosterone Replacement Therapy. When I go to bed, I also put effort into relaxing and not thinking about anything. When I wake up, I may feel well rested, but then for the next few hours, my head starts to clear up. I'm convinced this is warding off dementia. When I have stopped the testosterone, I didn't get the same effect, nor did I fall asleep as easily.

[@maryherje7120]

I was introduced to Dr. Walker’s studies via his Masterclass. After listening to this interview I subscribed to your channel. I am very impressed with your interviewing skills. Really well done.

[@JordanHarbingerShow]

Thank you! More in The Jordan Harbinger Show podcast feed. Only a handful of stuff is on KZbin

[@patrickesper2252]

What's up there fellow Maple. Could've sworn you were in flex the years that I was, but you must have dropped it your junior year. I remember getting to school and having a film to watch for flex in the auditorium and just passing out. I remember sleeping through the majority of my junior year. Changing classes was just brief periods to change nap locations. Couldn't agree with you more on wanting to allow my kids the best opportunity to get the best sleep possible. I only hope the school system can catch on to prioritizing it as opposed to making our kids do it the way did because that's the way do it...... Great interview! Been going down the sleep rabbit hole lately and this interview popped into my feed. So glad it did.

[@JordanHarbingerShow]

great to hear from you! yeah I left my Senior year to go to Germany on an exchange and so was done with HS in 3 years. Flex was just me getting more sleep and trying to figure out how to make it up in our study group because I remembered about 15% of what was happening those first 3 periods. It's INSANE that we force kids to do this during the time their brains are developing. It should be against the law tbh

[@yvonnedelories4780]

I subscribed immediately!! I'm a very light sleeper and my neighbors are causing me to lose sleep bec of their music. It's causing me to be anger and not been able to sleep and/or stay sleep.

[@JordanHarbingerShow]

Welcome! My show will definitely put you to sleep! ;)

[@thierrygoli4271]

I ve Just read your book "why we sleep". Highly interesting. I recommend. All these scientific findings about the adverse effects of the lack of sleep should be integrated in the public policies in any country. Sorry for my English i m French. As a food scientist I didnt imagine that the lack of sleep can have deleterious effect on arteries as bad as poor habits or lack of sport. Very useful to know that and balance the efforts on all of these pillars for a better life.

[@joshr6626]

Awsome podcast!

[@JordanHarbingerShow]

thank you!

[@katkhaledi8023]

Dude love Mathew, great show

[@JordanHarbingerShow]

Thank you! Do you also listen to The Jordan Harbinger Show (podcast)?

[@mechissegovia8179]

Matthew great info great guy

[@focusedfilmw2168]

Matthew Wonka is awesome

[@helenomorodion4996]

I was first diagnosed medical condition of prolactinoma with chronic headaches and insomnia which caused brain fog then hypothyroid. Please how can l find sleep, help me

[@andrewkiminhwan]

44:10 mark... I actually sleep more during weekdays and wake up earlier on weekends. I always figured its because of my eccitement and increased motivation to do my own work rather than my day job

[@JordanHarbingerShow]

totally possible

[@manuelojeda9144]

I take Lion's Maine mushroom Powder, and Magnesium. Drink chamomile tea too.

[@AL_EVOz]

What would be the best to wine down if you have anxiety trying to sleep? Thank you. I have been trying mediating which is helping but I would like to know more.

[@yvonnedelories4780]

Excellent question for me also.

[@thinkmackay8954]

Dr, should I try to advise my MD PhD son to become a scientist instead of becoming a physician?

[@luftbaum30]

In Italy we don't drink coffeee in the evening

[@JordanHarbingerShow]

I’ve seen Italians do this though. I believe you but I’ve also seen many Italians do this, in Italy and in the USA as well.

[@luftbaum30]

@@JordanHarbingerShow thanks for the answer! Maybe for italians an espresso has the same psychological and stress-managing effect of a sigarette 😂

[@JordanHarbingerShow]

Ha yes I think so. I’ve seen them do both...at the same time.

[@vaquera9368]

I have the best quality of sleep after I swim for an hour with an adult swim team. I have slept many times for only four/five hours because of studying for school. It worked for me. I love those late night hours to study. I was even able to workout at the gym on four/five hours. I’m afraid to say I’ve slept for three hours only too...I wake up automatically. During the day, I took a power nap. I do intermittent fasting as well. I don’t drink coffee or any of those high power drinks.

[@JordanHarbingerShow]

Nice. Exercise works wonders.

[@katrinberge4828]

At the same times this interview was done my sleep problems started because of Matthew Walker's book. Sad but true. I bought his book thinking I was going to read the exciting science on dreams and why we dream, not all the terrifying science about getting too little sleep. I used to sleep 7-8 hours really easy before I read the book, but the content made me anxious and obsessive about my own sleep and if I was getting enough of it. Months later I still struggle and I've spent a shitload of money on therapy with sleep specialists. It got better but still not back to being a carefree sleeper and I'm lucky if I get 5 hours of sleep now because my sleep anxiety doesn't let me sleep 7-8 hours anymore. I both struggle with falling asleep and staying asleep. Now I'm here because I'm trying to get over my bitterness towards Mr. Walker and his book. If I can stop being bitter at him for ruining my sleep, maybe I'll sleep better. This interview helped a bit and I also learned that I'm not the only one that got sleep anxiety because of his book! Pretty stupid to let a book f*** up your life that much, but it made me worry about something that I've never thought to worry about before, and the vicious circle was underway after just a couple of nights with poor sleep in the same time period I was midway in his book reading about all sorts of terrible consequences of for example only 6 hours of sleep. Anyway thanks for this interview as I feel slightly less resentment towards Matthew Walker as I now understand that he had good intentions with his book, but I would never recommend it to anyone who is sleeping fine as it puts too much pressure to achieve perfect sleep.

[@ranmaster9447]

This comment was dumb asf. Its like saying I read that smoking cigarettes is bad and now I have anxiety and I can't stop smoking because of all the detriments I read about smoking smh. When did giving good advice become a source of anxiety and depression? The book is awesome and everyone who reads it should come away with better tools to improve your sleep. Stop being selfish and pointing out what offends you. If you value health span over life span then Matt's book will be of great help to your life.

[@kimplush_are_people_too6858]

@@ranmaster9447 Matthew actually has shared that a percentage of people will have such anxiety about sleep deprivation that this knowledge will make things worse on them. He even states that he has a bit of it himself. You can’t judge others for their feelings or experiences until you’ve walked a mile in their shoes.

[@thinkmackay8954]

Dr, my whole life I have more times solved a puzzling math problem in sleep than during awake time! Why?

[@lornakurien7962]

I did a full English class in my sleep and then had to get up and do the class in real life. Exhausting.

[@BaddhaBuddha]

Sleep is damned energy efficient way of transmitting genes to the future

[@barryminor616]

Huh???

[@ianpettit678]

I've listened to / read Dr. Walker's work several times now, and I still can't possibly fathom this "50% of adults in developed nations are surviving on 6 hours of sleep or less" statistic. If I get 7 hours I feel like a half-witted grump, and less than that I'm basically non-functional except for the most basic tasks. The punchline? I'm writing this comment after sleeping from 12:45 (probably more like 1:15 because I couldn't fall asleep) until 7:45 and I'm like 🧟

[@JordanHarbingerShow]

the struggle is real. imagine going to school like this for a decade with a developing kid-brain.

[@Vlasko60]

Self-driving cars can't come fast enough for me.

[@JordanHarbingerShow]

Same here!

[@hamcrazy96]

If Mr. Sandman was a human

[@sprout001]

Don't mind the 25 commercials

[@JordanHarbingerShow]

Thanks for watching!

[@dianedorney5147]

In America sleep is considered lazy....that's going to change

[@martinhasson4942]

I'm THE YAWNING MAN! 😔😑😔😔😴😴😴😖😴😲😴

[@EdithWiethorn]

We need information on the role of sleep, not churning the details. Try again.

[@deadmanswife3625]

My dad slept about 4 hours Died at 91 Should've lived to 100

[@deadmanswife3625]

Of course repair is done when you're shut down. Although some repairman likes to work on live wires and moving cars. 😆

[@jamesmcinn6592]

The awful heaven quantitatively suppose because afternoon intriguingly hurry pro a unarmed great-grandfather. yielding, tight pickle

[@st-christianaldrin]

He's not your friend.

[@TheRootedWord]

0:48 "...when we scare the crap out of everyone..." NOPE! Senseless swearing is inappropriate especially for this topic. Outta here!

[@JordanHarbingerShow]

Unhinged comment. Bye! 🤡

[@mjdawd4846]

As a host, you shouldnt be talking so much.

[@terrybaker9757]

Okay; y'all had me interested but you just overplayed your hand. Seriously? Lack of sleep causes CANCER?...and everything else! Ridiculous.

[@JordanHarbingerShow]

I think we'll go ahead and take advice from one of the world's top sleep doctors as opposed to a random youtube commenter, but thanks for watching!

[@getstarted7168]

@@JordanHarbingerShow Thanks for that comeback, oh the trolls. Going to bed now, so as not to die of cancer.

[@ToroBravo-qu7ed]

This fear mongering is the very reason millions of people all over the world are suffering from insomnia. Its information like this that fuels the anxiety of losing sleep, thus perpetuating insomnia.

[@MrHousetronic]

I am sorry, but I simply cannot trust a man with the same hairdo as Donald J. Trump.

[@JordanHarbingerShow]

no need to apologize -the consequences of ignoring the world's top sleep expert are yours alone :)

[@MrHousetronic]

@@JordanHarbingerShow there are no consequences whatsoever actually. I am in tip top shape, fit, and my mind works amazingly. ;)

[@JordanHarbingerShow]

@@MrHousetronic do you track your sleep? how do you track?

[@FS-dm6et]

But he has the same skin color like adolf hitler. So i believe him.💪

[@martinhasson4942]

BOOK😷COVER😷JUDGE👈

[@deadmanswife3625]

No common sense. Everyone sleeping at the same time. The name for those up at night? Criminals