The Matt Walker Podcast

• Ask Me Anything Part 16 - Dream Time, Circadian Changes, & Night Sweats

  Matt and Dr. Eti Ben Simon team up to answer more audience questions today, and begin by delving into the subjective experience of time during dreams, exploring how our perception stretches and compresses during REM sleep and whether we can hack our dreams. They also explain the cognitive, emotional, hormonal, and immunological consequences of pulling an all-nighter, highlighting the dramatic impact on memory consolidation, stress hormones, appetite regulation, and immune function. The cardiovascular and metabolic repercussions are also addressed underscoring the serious health risks associated with chronic sleep deprivation.The discussion shifts to the societal bias favoring morning types, challenging the notion that evening types are simply lazy. Our hosts examine chronotypes, the “sentinel hypothesis”, and the importance of aligning sleep schedules with individual preferences for optimal health. Matt and Eti then draw the episode to a close by addressing the common phenomenon of night sweats, differentiating between pathological causes and the normal thermoregulatory disconnect during REM sleep.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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit puori.com/mattwalker today!Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. 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! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.As a health fanatic, Matt’s kryptonite has always been bread. Then he discovered Hero Bread: zero net carbs, zero sugar, and packed with fiber! For years, he’s enjoyed their fluffy loaves (his favorite topped with tomatoes, balsamic, and parmesan). Now, you can try it too! Hero Bread offers a delicious variety of healthy bread options, from tortillas and wraps to bagels and dinner rolls. Ready to enjoy bread again? Get 10% off your order at hero.co using code MATTWALKER.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at [email protected]

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• #93 - Sleeping Pills and their Alternatives with Dr. Ranji Varghese

  Matt Walker welcomes Dr. Ranji Varghese back to the podcast today to complete the whole sleeping pill story by discussing newer sleeping pills, beyond benzos and Z-drugs. Together, they explore Melatonin receptor agonists (like Ramelteon) that signal sleep preparation, unlike sedating GABAergics. They also detail how DORAs inhibit the wakefulness-promoting orexin, how off-label options (ex. trazodone, low-dose doxepin) affect histamine,  the risks and benefits of each.Dr. Varghese goes on to explain the mechanisms and side effect profile for each sleeping pill, including over the counter options. He stresses that all medications carry risk and require careful use, noting that sleeping pills are tools not cures, and that CBTI is preferred for chronic insomnia. Our duo finish up by reminding listeners that open communication with your doctor is vital for safe, short-term medication use. 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 our sponsors 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. Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Matt’s good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today’s episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you’d like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Dr. Varghese:LinkedIn: https://www.linkedin.com/in/ranji-varghese-md-3591665a/Minnesota Regional Sleep Disorders Center:https://www.hennepinhealthcare.org/specialty/minnesota-regional-sleep-disorders-center/Institute for Integrative Therapies: @iit-mn.comSociety of Behavioral Sleep Medicine: https://www.behavioralsleep.org/Instagram: https://www.instagram.com/docvarghese/?hl=enX: https://x.c

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• The Archives of Lost Letters - A Sleep Story Read by Matt Walker

  Escape into a world of untold stories with Matt as he guides you through tonight's sleep story set in "The Archive of Lost Letters." Meet Stephanie, the archivist, who tends to letters never sent, filled with unspoken confessions and unshared truths. Tonight, a visitor arrives, searching for a lost piece of himself. As Stephanie helps him uncover a forgotten letter, you'll be enveloped in the library's quiet atmosphere, filled with the scent of old parchment and the weight of unspoken words.Let your imagination wander through the endless shelves of envelopes as the soft amber glow of the lamps create a sense of calm. Focus on the gentle rustling of paper and the soft cadence of Matt's voice, allowing the narrative to quiet your mind and soothe your body. Allow the Archive to guide you into a peaceful night's sleep, filled with the possibility of rediscovered feelings and the comfort of letting go.Special thanks to our sponsor, Puori, for supporting tonight's Sleep Story! Matt is a huge fan of this superb company and their guaranteed hormone-free, GMO-free, and pesticide-free supplements so be sure to check them out. To save 20%, go to puori.com/mattwalker and use the code ‘mattwalker’ at checkout.Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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• #92 - The Healing Powers of Sleep

  This week Matt explores dreams, questioning if their specific content matters beyond the normal benefits of REM sleep. This episode examines dreaming's significance for creativity, memory integration, and its role as emotional first aid.The discussion then introduces a "hot off the press" study showing how dreams might help us shed unwanted memories, with insights into how REM sleep acts as a nocturnal soothing balm for emotional distress. The episode shares how REM  sleep can take the painful edges off traumatic experiences, especially when dreams engage with the emotional content.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 our sponsors 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. Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Matt’s good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today’s episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you’d like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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  22:38
• Ask Me Anything Part 15: Beauty Sleep, Naps, 3 AM Wake-Ups & Axl Rose with Dr. Eti Ben Simon

  In their latest AMA episode, Matt and Eti address listener questions ranging from "beauty sleep" to 3 AM awakenings. They explore the scientific evidence supporting sleep's crucial role in skin health and perceived attractiveness, citing studies on the effects of sleep deprivation. The cognitive benefits of napping are discussed, highlighting its ability to enhance learning and memory consolidation. They also delve into the remarkable neural activity of deep non-REM sleep, including synchronized neuron firing and accelerated memory replay. The common concern of sleep debt is also a key topic.The discussion then turns to practical strategies for managing disruptive midnight awakenings. Our hosts debunk common myths and explain the physiological factors involved, such as body temperature fluctuations and adenosine clearance. They provide evidence-based techniques to quiet the mind and promote a return to sleep, including controlled breathing, non-sleep deep rest, and cognitive approaches. Finally, they touch on the concept of "hypnopedia" (in-sleep learning), largely refuted by research, and the more promising technique of targeted memory reactivation, which uses sleep cues to enhance memory. 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.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit puori.com/mattwalker today!Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. 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! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.Another sponsor, 23andMe, provides genetic insights into health and sleep, and Matt, who has used it for eight years to understand genetic risks, is impressed by their sleep-focused data. With details on chronotype—whether you’re genetically more inclined to be a morning person or night owl—along with insights on sleep quality, depth, and insomnia risk, 23andMe’s reports offer valuable understanding of your unique sleep patterns. Explore your sleep genetics at 23andMe.com/MattWalker for 10% off your service.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at [email protected]

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