How To Fix Your Sleep For Greater Energy & Focus - Dr Matthew Walker

[@ChrisWillx]

Hello you savages. Get the world's comfiest sleep mask at mantasleep.com/modernwisdom (use code MODERNWISDOM) Get the best bloodwork analysis in America and bypass Function’s 400,000-person waitlist at functionhealth.com/modernwisdom Get a 20% discount on the best supplements from Momentous at livemomentous.com/modernwisdom Sign up for a one-dollar-per-month trial period from Shopify at shopify.com/modernwisdom Here's the timestamps: 00:00 Conceptualising Good Sleep 02:08 Becoming an Efficient Sleeper 08:00 How High Stress Impacts Sleep 16:10 Improving Sleep Quality 21:18 How Regular Should Sleep Patterns Be? 32:00 The Danger of Sleep Procrastination 36:35 How Bad is Blue Light Before Sleep? 44:05 The Timing of Your Sleep 55:29 How Sleep Changes as You Age 1:02:08 Do Sleep Positions Matter? 1:11:44 Treating Snoring & Mild Sleep Apnea 1:16:45 Tips for Couples Sleeping Together 1:32:08 How Caffeine & Alcohol Impacts Sleep 1:48:59 Can THC & CBD Help With Sleep? 1:54:06 Using Melatonin & Other Supplements 2:03:18 New Sleep-Aiding Technologies 2:22:30 What Causes Chronic Fatigue? 2:24:08 Why We Dream 2:41:29 Where to Find Matthew

[@logan-assalley]

Time to watch this at 2am!

[@Salt9696]

I read this comment at EXACTLY 2 am......

[@NoGoodHandlesComingToMind]

11:00, "when you ruminate, you catastrophize" best words ever.

[@kinetic-cybernetic]

...from the guy who also said "If you have anxiety at night YOU WILL DIE SOONER"😂

[@Seekthetruth3000]

High anxiety is the number one enemy of good sleep and health. Good interview.

[@dnbjedi]

God…. So true. 🙏🫡 Magnesium and low dose Benadryl helps me fill the gaps

[@Connor-jf7rp]

Any other solutions to anxiety/depression and sleep apnea?

[@Seekthetruth3000]

@@Connor-jf7rp Find a specialist for sleep apnea. Find a kind and knowledgeable therapist for anxiety and depression. Read " 12 Rules for Life" by Jordan Peterson if money is an issue. Stay hopeful.

[@dnbjedi]

@@Connor-jf7rp kratom for anxiety. just dont use it as a new addiction.

[@martinpospisil3747]

Exactly. The best sleep is when you feel happy and not stressed. Than I can sleep like a baby.

[@TimeSkip-Chapters]

⏱️ Timestamps by TimeSkip ⏱️ 00:00:00 - Introduction: Best Hair & Midlife Crisis 00:04:09 - Quality of Sleep: Measuring Efficiency 00:11:55 - Interventions for Better Sleep 00:17:20 - Regularity: Key to Better Sleep 00:21:37 - Wiggle Room for Sleep Timing 00:32:23 - Sleep Procrastination Explained 00:36:41 - E-Readers and Sleep Quality 00:40:49 - Why Sleep is Vital for Life 00:45:53 - Importance of Chronotype Knowledge 00:55:50 - Impact of Aging on Sleep Quality 01:00:10 - Sleep Patterns in Aging 01:05:07 - Understanding Sleep Apnea 01:16:49 - Sleep and Relationship Dynamics 01:22:33 - Benefits of Sleeping Separately 01:28:39 - Swedish Method for Better Sleep 01:38:21 - Alcohol's Misunderstood Role in Sleep 01:43:23 - Understanding REM Sleep Rebound 01:49:03 - THC and Sleep Quality 01:54:06 - Melatonin's Role in Sleep 02:00:19 - Melatonin's Role in Insomnia 02:04:48 - Mechanisms of CBD for Sleep 02:10:52 - Innovations in Sleep Technology 02:15:05 - Kinesthetic Vibration for Sleep 02:20:15 - Acoustic Brain Manipulation 02:26:23 - Benefits of Dreaming 02:32:33 - Memory and Dreaming Connection 02:37:19 - Repetitive Nightmares Explained 02:41:43 - Communicating Science Effectively

[@StraitjacketFitness]

*WTH!! MATHEW WALKER IS TRANS?!?! AND HE DIDN'T EVEN CHANGE HIS NAME!?! WTFs GOING ON HERE!?!?* *WAAAAAAAAAAAAHH!!!*

[@michelle4688]

awesome, thanks!

[@charltontaniseb6621]

Highly appreciate!!!!

[@PrivateSnafu14]

Thx

[@IvanKapor]

Very helpful, thank you!

[@terminatortrainingmethod]

Came to learn about sleep. Left with 20 new words to add to my vocabulary. Matthew Walker, the wordsmith

[@cecagna]

I put this on in the background while I was doing chores and had to stop myself to actively listen because the subject matter was so fascinating. What a great guest.

[@rickduque5799]

Me too! At 29:17, he suggests you should ask yourself "what is it that I want out of life"? Ie, making the connection between happiness in life and connection to stress and anxiety and thus sleep. This was an an eye-opener of a podcast, and more than just about sleep !

[@AndyTheMartian-626]

Matthew is so passionate when he talks. I love it.

[@KasKade7]

The good sleep professor slept so well, he tranformed into Matilda Walker.

[@grademployment]

initially I thought it was some other sleep guys tbh

[@Goldminks]

i thought he transitioned and now identifies as her/she

[@fedethegreat]

Why is no one talking about the amount of surgery he got done all of a sudden? he has another face

[@gkohler14]

I'm a sleep technologist running 3 sleep studies as I'm listening to this. Awesome interview, thanks!

[@iian050]

Could listen to Matt all day. Great knowledge, great voice

[@KariEllenJames]

Matt's first interview on Rogan was also my wake-up call on sleep. I knew I'd always struggled with it, but I didn't know how much that might be affecting me. So, I got serious about sleep... and it locked in pretty much everything else for me, wellbeing-wise. So, thank you, Matt 💜

[@kmaldon]

Matt is SO good at describing the practices and the science. He’s the definition of being crystal clear

[@joe42m13]

The idea that sleep is the default state, and wakefulness is the evolutionary development is really fascinating; mobility and consciousness arising as an evolutionary advantage, and sleep is the price we pay for that.

[@big_red_machine3547]

Sleep is like connecting to the sleepy universe. Time gets removed

[@markschwartz7480]

Liz Schwartz: Perhaps sleep is where Eden lays, and conciousness, anticipated/known/intended is what happened when Adam and Eve ate the forbidden/anticipated/known/intended fruit. People think it was merely a sin, a transgression against an omniscient G-d that had no idea it would happen. I wonder if G-d was not doling out a punishment, but simply explaining the consequences. A road map not unlike His Torah. With great power (self awareness) comes great responsibility, and obviously G-d intended us to take that responsibility on. What interest is a mindless doll? No, no. G-d created our independant will and then stuck that tree right in the middle of our garden. The bloke even sent a serpent to egg us on, knowing how thick we really are. And this story of sleep to conciousness makes more sense. The angels must have been boring Him silly, wobderous as they are. There is no fun without a little gamble, like conciousness and free will. Amazing Guy, that One.

[@joeboggess4677]

What a great time watching this'd such good info!!! passionate and deeply knowledgable... I'm hooked on Dr. Mathew Walker... meditation and writing to lesson anxiety is genius! Great energy and expertise what more can we ask for! thank you!

[@brucechirico1971]

Thanks!

[@Optimus-Prime-Rib]

Would love a study on how detrimental this is for pilots, cabin crew, hospital doctors, nurses & others suffering highly irregular sleeping patterns due to the nature of their careers.

[@pedro.almeida]

Pretty sure there's some around. I've heard that shift work is considered a carcinogenic so to speak, because shift workers have a higher probability for cancer. Might not be exclusively for sleep reasons though. Probably they are also more prone for eating on the run, less home cooked meals, less socials because they are out of sync with family and friends, etc.

[@PopInAPizza]

Matt is looking like a vampire lol love your work Matt. Anytime i listen to you, i always want to get my sleep schedule back on track. Thanks!

[@hovdallakyan]

Noted for me, short summary of how to fall asleep 1. Meditation (10 Minutes) 2. Breathwork - Any technique of breath work 3. Mental Body Scan -Starting from your toes, slowly focus on and relax each body part up to your head. 4. Hyper-Detailed Mental Work - Visualize small, mundane details (e.g., organizing a drawer)

[@cognitrop]

#4 - he's saying walk, not work

[@kadarlevente2799]

The only thing that gets you fall asleep in Matthew Walker’s soothing voice

[@Varga5]

Matthew Walker: Born Matthew Walker 1972 or 1973 (age 51-52) He looks like he's in his late 30's. Great sleep makes you look youthful!!

[@Robdutton91]

😂😂😂

[@destro1989]

He looked v different a few years ago, looks like he's had some work done on the face.

[@Varga5]

@@destro1989 I thought it was due to sleep. I guess not :p

[@Vulguse]

He probably did some surgery, he doesn't look like what he used to a few years back.

[@roscopeco2000]

The ironey of him turning into a dream like character

[@nothreeshoes1200]

If you slept more you’d probably understand what irony actually means.

[@roscopeco2000]

@nothreeshoes1200 well the 56 likes and counting think otherwise. life is not always about accuracy

[@nothreeshoes1200]

@@roscopeco2000 they also need more sleep and a dictionary. But congratulations on being the Prince of Errors.

[@roscopeco2000]

@@nothreeshoes1200 you're a pleasant character I can tell

[@stacynhenderson]

Thank you. This is verry important to me.

[@mTaR36S]

Great interview ! Loved listening to Dr. Walker. Learned a lot. Love the hair style. Don`t change it ! You are excellent at communicating the sleep science. Looking forward to your future discoveries ! Thankyou !

[@cameronmueller]

It's an excellent podcast, thanks for having him on Chris.

[@PhishingCons]

Dr Walker I hope you see this. I am an OBGYN and as a product of my work I have very variable sleep. I had always believed if you pay of sleep debt I could beat the thought that my job is slowly (maybe rapidly) killing me. I hope you can follow-up with a podcast on optimal sleep for suboptimal areas (travel, variable job, newborn, teething, etc). Like you said, we all live in the “real world.” How can we thrive in this real world?

[@yonikki]

Hi OBGYN ... I'm a mom of 6, and I have had a variable sleep schedule over the past 22+ years due to pregnancy, infancy, nursing, school-age schedule, etc. ... Up-voting your question with some sense of personal context ... my youngest is 7 and is a 5am riser who wakes me up on weekends.

[@MereMortalsPodcast]

While broad, a great reminder for sleep and it’s priority coming into 2025 - thanks legends

[@jhcali71]

This is a fantastic interview. Learned a bunch, and will try to incorporate more of these ideas into my own sleep routines. Thanks for this!!

[@frankintessimoni6422]

Bon Jovi looks great!

[@RC_NotTheCola]

I had always thought I was a night owl. In my teens I was up till 1am then in my 20's had a late shift job getting home like 1am. I didnt go to sleep until at least midnight through my 40s when I started getting really poor sleep. down to about 4/5hrs a day. It took me 4 months of implementing every sleep good habit early this year but I've been in bed 10pm and right to sleep, up naturally at 6am the last 9 months. Never felt better.

[@darksu6947]

I'm in my late 30's. I've been a night owl since I was about 12. It's only gotten worse over the years. It's 8:27am and I'm just now getting in bed. I live in the mountains of Virginia and we've had 2 snow storms in the last week so I'm trapped at my house. Good thing a have a lovely view of the Blue Ridge Mountains........temporarily the Solid White Mountains 😊

[@KariEllenJames]

We need to talk about the self-memory system, Matt! So many allusions to it here in the stuff on traumatic stress disorders, but there's more to it, and it's a fascinating area! 😀

[@Burkhimself]

Man, I have one of those over-priced shoulder pillows and I am locked in on my left side. Best sleep accessory ever for me.

[@dani.kristensen]

If you are an over-thinker and have swarms of thoughts before sleep, this will help. Great talk.

[@ttzzttzctzz847]

Bro started self-identifying as his sleep paralysis monster

[@roebbiej]

😂

[@TimTensity]

Bruh lmao

[@HannahBurkowski]

Great interview, Chris and Matthew. I work at the sleep institute in Vancouver and I love discovering new sleep related content. It's been exciting to see how influencers (like Andrew Huberman, Bryan Johnson, and Iron Patriot) are getting the general public interested in the world of sleep.

[@jeremywren2016]

Thank you for the in depth explanations. Most of what would be "quick tips" I have been working/learning for the last 20+ yrs. I will be rewatching this video again to better retain all of the information given lol.

[@markschwartz7480]

Liz Schwartz: Oh, boy. Are you one of those "doctors" that can never be bothered to tell us little, suffering, paying-out-the-nethers folk this stuff? And dont you dare call me a troll. This info would have all been fantastic Long ago, and dont think I havent surfed the system in good, green cash to never hear any of this. I am perfectly miffed that I am only hearing this stuff now, along with the poison in our food/water, the real intentions of our "health" system, the truth about the food pyramid, and official robbery of life and wallet thats been going on unbeknownced to little cash-paying me. We are that depraved a society that folks are just hearing this now, and yet you, whoever you are, have known for 20 years and are simply "retaining" this information. Did you think people would lawd your superior intelligence?

[@bigL29]

Ohhhh boy this sections about to go off hahhahha

[@olyvar]

I love Matt Walker. Such a legend!!

[@CarJaco]

Good timing, this holiday break I got 5 or 6 days in a row of a solid 8 hours of deep restful sleep for the first time in probably 5 years. (12pm-8am) Sunday night came around, made a cup of tea and was in bed at 9pm. I was still up, went outside and sat outside at 3am, came in finally get some sleep. Woke up at 5:15am for work. (This happens multiple times a week) Tired but wired.....

[@forrestchristy6631]

Caffeinated tea?

[@sadiqabdulsobur5410]

This is so great! Great insights Mathew

[@WBTuckCONTENT]

28:52 "How Much of this is me ? and how much of this should i identify myself with. and how much of this is just a byproduct of what's going on the moment? it's really intersting" hit my sould on this one, thanks for the modern wisdom! happy new year and best wishes to your success !

[@Smitch-hw1bv]

Excellent conversation as per usual…love the hair as well…

[@shadw4701]

Dreaming is highly underrated and underutilized. It unlocks a new level of creativity, problem solving and skill building. Especially if you start practicing lucid dreaming, you can use it to gain higher self awareness, get rid of fears and nightmares and more. Some world changing inventions come from dreams as well like benzene and the periodic table

[@jschneider5500]

I’m literally NOT sleeping right now because I’m listening to this podcast about how bad it is to not sleep 🤷🏻‍♂️🤦‍♂️

[@Superdisco199]

I've had chronic fatigue my whole life. I had a period where everything lined up and I started sleeping for 10hours a night, within a few months I got onto the front foot with my energy levels. I was deeply and safely in my parasympathetic state and my body had banked all this deep rest and sleep. Normally with CFS you're on the backfoot. A big day requires you to become hyperstimulated because you're drawing from a complete lack of reserves and then that over activation results in even worse sleep and a crash the following day.

[@lisalambrecht6676]

My breath work is during the day, put on my music and sing! It’s great because you have to be able to breathe in deep and hold it when you’re singing out long sentences. 😊

[@Theangieee]

Tell Dr. Matthew Walker that his hairstyle suits him well. He should embrace it, it does give Bon Jovi vibes, but it suits him, as long as it makes him feel amazing about himself (to be honest, he looks ten years younger, whatever he is doing it suits him well- he should give us the secret of rejuvenating). The conversation was a delight, I could listen to another two more hours of the both of you conversing.

[@DIOGENEShound]

It takes some bravery for sure 😂

[@HBgirl99]

Can’t get over how young he looks and how much more attractive he is (to me) with the hair.

[@pedro.almeida]

Does he look younger? I can't unsee that something was done to his face, I get into some sort of uncanny valley and can't see him young.

[@Vulguse]

@@pedro.almeida He (very) probably did.

[@spacifyadam]

Matt is one of the best science communicators. Great mind, poor hair choice.

[@jenniferosborne6547]

loving his hair now, he looks so mystical

[@juanvillegas1448]

Llevo 20 minutos de podcast y ya estoy alucinando, este científico sabe más que todo lo que he visto sobre sueño xd

[@karlmeaden6868]

I love the way this man talks, so intelligent, passionate with a real grasp of how to intertwine analogies while still keeping to the scientific language. He needs to do some voice overs for audible. Mother fucker had me falling asleep at midday.

[@jenschristopher6261]

Matt's hair looks amazing ❤❤❤

[@Junotekh]

Those sleep masks are so, so good. I've tried probably 9 brand before splurging on it

[@Astral_Dusk]

Walker becoming increasingly fashionable each interview!

[@TheMasterfulcreator]

His hair actually looks fuckin' great tbh.

[@wasabijones4571]

split ends

[@dannygreen5968]

I’m a train driver with a shift pattern involving staggered start and finish times meaning a regular sleep pattern is impossible. I’ve read Mr Walkers book and listened to this podcast and actually feel concerned at what lies ahead regarding my health 😔 Try to keep myself fit and eat well but I get an overwhelming sense that not getting regular good quality sleep means lots of health related issues further down the line 😱

[@zendoproducer2727]

It's definitely worth finding a better shift pattern, friend.

[@Robdutton91]

@zendoproducer2727some jobs just don’t have alternative shift patterns. And train drivers are compensated pretty well for their sacrifices

[@lucywalter5328]

My theory is that whatever sleep you’re getting and whenever it happens, the MOST important thing is to relax about it. I’m absolutely sure that worrying about health effects etc precipitates a more harmful reaction than just letting the worry go and getting the most out of your life, doing what you enjoy

[@dannygreen5968]

@ Thanks. I think you’re absolutely right!

[@3chords6strings9lives]

Just wow...brilliant interview thank you both

[@realninja357]

The point on coffees effectiveness stemming from the coffee bean not the caffeine due to individuals being so deprived of anti oxidants was revelatory!

[@robertaglarsen]

Thanks Keith Urban

[@Optimus-Prime-Rib]

A study on certain peptides claiming improved deep sleep would be beneficial.

[@jr89585]

The irony to open the podcast with him mentioning the phrase midlife crisis and his new look. Chefs kiss.

[@dougwint]

This guy’s appearance has changed dramatically since I first saw him on Rogan a few years ago. Still a great orator though.

[@PiotrGołacki-t3s]

Why so many people are commenting about this? Looks doesn't really matter people.

[@pedro.almeida]

@@PiotrGołacki-t3s then why did he feel the need to change? 😊

[@constantinbadis5391]

@@pedro.almeida because he likes it?

[@pedro.almeida]

@@constantinbadis5391 but if looks doesn't matter, why does it matter it to him? I guess it matters after all. 😇

[@Vulguse]

Yeah, his looks deteriorated honestly. He probably did some surgeries.

[@ilya6420]

Me watching this on new years probably not going to sleep any time soon

[@Poppp_star]

bro thats sick, i learned a lot

[@vampyrevixxen]

He's so cool. They both are

[@sci-fi767]

Great tip on the grey scale on phone

[@MaximillianTiberius]

Bro's been getting such a good night sleep that he's turning into an Elf

[@svantenordstrom]

I'm Swedish. We have always been doing the double duvet and the standard for double beds are with 2 separate bottoms and only the top mattresses are united. But the top is essentially two "cassettes" joined together. This is called a "Continental". But lots of people just put two singel beds together too and so far as I know that little divide is not what's causing the population decline....

[@MereMortalsPodcast]

I still remember the first time I saw a video of Matt versus just audio.

[@zimzob]

my dog agrees, the regularity of sleep is the most important must

[@OrdinateMind]

Thank you for sharing all of this for free! You’re helping more people than you know.

[@aimeejones9533]

Lol I think his hair is cool, but maybe I'm biased as I like long hair on guys. Most short cuts on men are very samey. Anyway! Another great episode! I love listening to Matt's sleep info/research. Focusing on improving things as my first 2025 good habit.

[@PacoDoesThings]

Around the 55:00 mark I thought he was saying ultra adults and honestly I like that better as a terminology for older adults😂

[@Maximus1883]

WHYS MAT LOOKING LIKE THAT?!

[@AmiliaCaraMia]

Kinda looks like Keith Urban, I dig it.

[@mbeckford]

Lol

[@simonfredheim9581]

Probably because he wants to. Now have a good day

[@Micha-uy9xd]

Plastic Surgery

[@kaseychua8911]

Mid life crisis??? Turning into rock and roll😂😂😂

[@kinetic-cybernetic]

Matt is good but his content can be counterproductive because he says the worst things will happen if you don't sleep, which is a common automatic negative thought that puts pressure and makes people actually sleep worse. Other sleep experts are more like "if you don't sleep today, you won't die" and that makes whatever sleep you get more enjoyable.

[@MrRyan26]

Just finished his book, great timing for the interview. However I did stay up late to finish reading his book which I found fucking hilarious, sorry Matthew.

[@jeremymcgrew8684]

The triple click to red is an absolute must

[@dimitrikrazy]

I was watching this and fell asleep 😴 😅

[@Zen_gineer]

I really wish someone would start talking about the 10000+ studies showing biological impacts including sleep of non ionizing EMF.

[@amandaherbert9664]

Keep the hair it's great 😃❤️ Hooray Matt Walker. It's been awhile 😊

[@Rogerkonijntje]

Arthas has returned! 😳

[@focuspocus]

Any thoughts on bruxism?

[@Mancattan]

Matt looks like Prince Charming from Shrek

[@SwagDeez]

Hahahahahhaahhahahahhahahhahahahhahaa

[@Brofessorben1017]

Lmfao

[@viratforever21]

Been a night owl all my life Slept around 1-2 am and my evening routine started at 7-7:30 and dinner at 10 But now my evening starts with sunset at 4:30-5 Dinner at 7 at sleep by 10:30-11 Still night owl but doing everything 3 hrs before Aligned myself with sunset

[@piter2105]

While Dr. Matthew Walker's insights on sleep are certainly valuable, it's worth noting that there has been some controversy surrounding his work, particularly regarding the validity of some of his claims and the way he's presented certain studies. For example, some critics argue that his discussions on sleep deprivation might be oversimplified, and there's been some pushback from other researchers in the field. Is it addressed in the podcast? I don't see it in the timestamps. It could have been an interesting point of discussion for listeners to consider.

[@karlmeaden6868]

In fairness Chris isn't the one who's questioned his findings so for there to be a fair debate you would need participants from both sides, this isn't the environment for such a debate.

[@gerhardolivier6285]

Is there a shorted or summary of this, it is 02:00 already ? 😩

[@3rd_iimpact]

Matt is my favorite Elden Ring build 🔥💪

[@elzed0112]

St Trina's sword build 🔥

[@pedro.almeida]

1:27:03 resumed the podcast when the video was on Chris and for a second there I wondered why the arm looked strange 😅

[@terranceweis5231]

First off I love my wife. She snores like crazy so we both use mouth tape every night and it really helps. I built a king size bed and put in two twin XL mattresses. I get my weighted blanket and she has her duvet. Night and day difference in both our sleep.

[@BigManJev]

I’ve been using melatonin sleep supplements for 8+ years to help fall asleep. No side effects. It’s just more of a habit. But some nights I don’t even need them

[@svantenordstrom]

As a 48 year old shift worker (last 18 years) I have no hope for regular sleep

[@wiehanboshoff9093]

Faf de Klerk 🤝🏼 Matthew Walker

[@kylec7924]

Book must have done well, nice Tudor on the wrist

[@mitchbankss]

Keith Urban!!❤

[@zendoproducer2727]

This will be interesting! Matthew is one knowledgeable dude.

[@jasonmancillas1168]

10 out 10 ❤

[@lisalambrecht6676]

I mostly sleep okay,but after going through menopause,my hours changed. Can’t get to sleep until 2-3 am. Same as my mum and older sister. How does menopause affect sleeping?

[@KyleSeeger]

The audio is so crisp...

[@Magicmaggi_13]

Where do I send you my therapy bill, Mathew?!

[@Impeach_the_queen]

I can summarize this whole podcast up in one sentence. Sleeb or be sleeben.