Stay ConnectedThe Matt Walker Podcast is all about sleep, the brain, and the body. Matt is a Professor of Neuroscience at the University of California, Berkeley. He is the author of the book, Why We Sleep and has given a few TED talks. Matt is an awkward British nerd who adores science and the communication of science to the public.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
Copyright: © 2025 The Matt Walker Podcast
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In today’s memorable episode, Matt examines the intriguing connection between sleep and motor memory. Beginning with an explanation of the two main types of human memory - fact-based memory and procedural memory, which includes motor/skill memories - he notes that, contrary to popular belief, motor/skill memories aren't stored in our muscles but primarily within the brain. Matt also describes his journey into researching motor memories which started at Queen's Medical Centre in Nottingham, England, where he observed stroke patients recovering lost muscle control and speech during rehabilitation.
Matt recounts a pivotal moment in his life when he encountered a pianist who would struggle with a piece of music in the evening but be able to play it flawlessly the next morning after a night's sleep. This revelation ignited Matt’s 16-year journey, resulting in his groundbreaking research showing that practicing a skill followed by a full night's sleep is the secret to memory enhancement. Today, our host shares details of this research and goes on to explain sleep spindles - bursts of activity during stage two non-REM sleep that play a crucial role in enhancing memory, particularly during the last 2-3 hours of the night. Ultimately, Matt's extensive findings, as shared here today, emphasize that if you want to excel in motor/skill memory, "if you don't snooze, you lose." So, listen in today and learn all about the power of prioritizing sleep for optimal performance.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor 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.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In this episode, Matt delves into the intriguing realm of the "caffeine nap." He explores the idea of combining a short nap with caffeine to enhance mental performance and wakefulness. The episode kicks off with a dilemma – in the afternoon, when faced with fatigue, should you opt for coffee or a nap? Matt reveals that the answer isn't a simple choice between the two but a potent mix of both.
Matt elucidates the science behind the caffeine nap, emphasizing the ideal timing for each element. He touches upon studies comparing the impacts of caffeine, naps, and caffeine naps on cognitive functions and memory recall. It's revealed that a caffeine nap—consuming caffeine right before a brief nap—can offer significant benefits in reducing sleep inertia and boosting cognitive performance. Additionally, Matt delves into how supplementary factors, such as washing with cold water and exposure to natural light, can augment the effects of the caffeine nap.
However, Matt underscores the importance of employing this method judiciously, particularly concerning the potential disruption of nighttime sleep from caffeine intake later in the day. He advocates for the tactical use of caffeine naps during times when an urgent boost is required. The episode wraps up by spotlighting various ways to maximize the effectiveness of a caffeine nap and sheds light on its potential advantages for athlete recuperation and prowess.
It's crucial to mention that Matt is not a licensed medical professional. Consequently, none of the content in this podcast should be perceived as medical guidance or advice in any capacity.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In this engaging podcast episode, Matt delves into the world of polyphasic sleep – the practice of dividing sleep into multiple short naps throughout the day. The episode starts by exploring the historical origins of polyphasic sleep, from the concept of phases within a 24-hour sleep cycle to the motivations behind adopting unconventional sleep patterns for increased productivity.
Matt explains various polyphasic sleep schedules, such as the Uberman, Everyman, and Triphasic schedules, which involve segmented sleep periods interspersed with short naps. While proponents claim benefits like enhanced sleep quality, improved brain function, and better health, Walker breaks down the scientific evidence to reveal a different reality. Multiple studies suggest that polyphasic sleep doesn't offer the promised benefits. Instead, it often leads to disrupted sleep stages, impaired cognitive function, mood decline, and adverse effects on health, including blood sugar and cardiovascular issues.
In conclusion, Matt emphasizes the importance of prioritizing traditional, consolidated sleep patterns and warns against the potential pitfalls of attempting to hack the sleep cycle. While individual experiences may vary, the weight of scientific evidence suggests that polyphasic sleep might be more of a sleep-hacking myth than a genuine solution for better health and productivity.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor 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.
Further reading if desired
Scientific of polyphasic sleep: https://www.sciencedirect.com/science/article/pii/S2352721821000309
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
Matt and special guest, Dr. Michael Grandner, continue their dialogue regarding the multifaceted world of sleep, insomnia, and their intersections with various life aspects. Together, they unveil the gender-based variations in susceptibility to insomnia, attributing higher rates among women to their willingness to express challenges. Their conversation navigates through sleep difficulties during life transitions like menopause, exploring the impact of physical discomfort and emotional changes.
The podcast then takes a cultural dive, examining how race and ethnicity shape sleep patterns, revealing concerning trends in sleep disparities over time. The episode also underscores cognitive behavioral therapy for insomnia as the go-to approach, surpassing medication due to its efficacy and lower risks. The role of melatonin is demystified, clarifying its function as a time-signaling molecule that influences sleep timing. Myths surrounding melatonin's effects and dosages are debunked using relatable comparisons. With their engaging discussions and relatable insights here today, Matt and Dr. Grandner offer listeners invaluable guidance on sleep health, cultural influences, and effective strategies to address insomnia.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
For more from Dr. Michael Grandner, follow him on Twitter @michaelgrandner
For information about the Sleep and Health Research Program, visit the lab website.
For media and information requests, meeting requests, and consultation, contact Dr. Grandner.
Links:
Society for Behavioral Sleep Medicine
American Academy of Sleep Medicine
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In the podcast, sleep expert Dr. Michael Grandner engages in a conversation with Matt about insomnia. They delve into the subject by defining what insomnia is, examining its causes, understanding its implications, and discussing potential remedies. An important distinction is made between short-term insomnia and chronic insomnia. They highlight that chronic insomnia often evolves into a standalone problem.
One of the major talking points is the significant impact of insomnia, which is believed to affect approximately one-third of the population. There is an emphasis on its connection to both physical and mental health. Some of the physical health problems linked to insomnia include diabetes, cardiovascular issues, and inflammation. However, it is in the realm of mental health that insomnia’s effect is most stark, especially in relation to depression and anxiety disorders. Alarmingly, it is noted that insomnia can triple the risk of suicide. It is clear that the treatment of insomnia is not just about increasing the amount of sleep but also enhancing the quality of sleep for overall health improvement.
Dr. Grandner doesn’t stop there; he further probes the complexities of insomnia and the phenomenon of conditioned arousal. He makes an insightful comment on how putting more effort into falling asleep can, counterintuitively, only increase stress levels. Furthermore, the conversation takes an interesting turn as they talk about how different factors like race, ethnicity, and societal influences can create disparities in sleep patterns. Another aspect Dr. Grandner touches upon is the distinct sleep challenges that women face, particularly during pregnancy and perimenopause. He also discusses how sleep can be disrupted by various factors such as medication and its timing.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode.InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor 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.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
For more from Dr. Michael Grandner, follow him on Twitter @michaelgrandner
For information about the Sleep and Health Research Program, visit the lab website.
For media and information requests, meeting requests, and consultation, contact Dr. Grandner.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In today’s episode, Matt shines a spotlight on the science behind napping and explores the optimal nap duration for various cognitive benefits. He starts by introducing the concept of napping and its benefits for the brain and body, and then discusses sleep inertia, the groggy feeling upon awakening from a nap, and its potential impact on brain performance.
Matt walks through the dose-response curve of naps, starting with ultra-short power naps of five minutes or less, which show no evidence of sleep inertia but offer minimal cognitive benefits. He then progresses to 10-minute naps, which demonstrate improvements in alertness and sustained attention. The benefits continue to increase with 15-minute and 20-minute naps, enhancing alertness, concentration, and problem-solving abilities. However, sleep inertia becomes more noticeable with longer naps, such as 30-minute to 60-minute durations, although the cognitive benefits are more significant and long-lasting.
Lastly, Matt shares the origin of the term "power nap" and how it emerged from research conducted by Dr. David Dinges and Dr. Mark Rosekind for the Federal Aviation Authority (FAA) to combat sleep deprivation among pilots. They discovered the benefits of preemptive napping to build resilience against subsequent sleep deprivation during long-haul flights, leading to the adoption of the term "power nap" by the FAA.
Listen in today to gain valuable insights into the art and skill of napping, emphasizing the importance of finding the right nap duration to balance cognitive benefits and sleep inertia. #TheNapPodcast #NapScience #PowerNap
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In this second part of his series on sleep, free radicals, and antioxidants, Matt delves into the fascinating connection between sleep and oxidative stress. He begins by recapping the previous episode's discussion on free radicals and oxidative stress, highlighting the recent studies that have revealed one of the functions of sleep: to counteract the harmful effects of free radicals.
Curiosity leads Matt to question why total sleep deprivation often leads to death in different species without a clear cause. The focus shifts to a groundbreaking study from Harvard, where researchers examined oxidative stress and free radical damage in fruit flies subjected to sleep deprivation. Surprisingly, the study revealed that the oxidative damage was concentrated in the gut rather than the brain or other major organ systems. Further analysis unveiled the detrimental consequences of the free radical accumulation in the gut, including DNA damage, cell death, and tissue necrosis. Additionally, the researchers discovered that certain antioxidants, notably melatonin, offered protection and prevented premature death caused by sleep deprivation. Matt emphasizes the importance of considering the findings with caution, as the experiments were conducted on flies and not yet explored in humans. Nonetheless, the study sheds light on the precise mechanisms linking sleep deprivation, oxidative stress, and the gut, providing valuable insights into the profound impact of sleep on overall health.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor 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.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
In today’s episode, Matt takes us on a journey exploring the fascinating world of antioxidants and their link to sleep. The theory of free radical flux and its connection to sleep is introduced, shedding light on the role of antioxidants in combating oxidative stress. Through engaging storytelling and scientific evidence, Matt explains how free radicals can cause cellular damage and why sleep evolved as a mechanism to manage their burden. The research on mutant fruit flies reveals the impact of sleep duration on vulnerability to free radical damage, highlighting the importance of quality sleep for overall health. Our host concludes by teasing the next episode, where the mortal consequences of sleep loss will be unveiled. So, grab a cup of tea, get cozy, and join us in unraveling the secrets of 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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
On today’s episode, Matt discusses the concept of "catch-up sleep" and explores whether it effectively compensates for sleep deprivation during the week. The study featured in the episode focused on a group of participants who experienced short sleep during the week and attempted to make up for it with longer sleep on weekends. The findings revealed that despite the extra sleep on weekends, individuals were only able to recover 25% of their sleep debt. This highlights that sleep doesn't work like a bank, and accumulated sleep debt cannot be fully repaid by oversleeping on weekends.
Furthermore, the study uncovered other health effects of sleep deprivation, such as disruptions in the circadian rhythm, increased appetite and snacking, weight gain, and impaired blood sugar control. Matt emphasizes the importance of prioritizing consistent, quality sleep every night to maintain overall health and well-being, and he suggests breaking the cycle of sleep deprivation and adopting a balanced sleep routine that meets individual sleep needs. Ultimately, his goal here today is to address sleep debt, and, in the end, make sleep a fundamental human right.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Another sponsor 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.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
Want to sleep better alongside others doing the same? Come join my Art of Sleep community: skool.com/art-of-sleep
MW E50 Restless Leg Syndrome
Summary:
Restless Leg Syndrome (RLS) is a neurological condition characterized by irresistible urges to move the muscles in the legs and arms, often accompanied by crawling, tingling, or burning sensations. A common sleep disorder affecting around 5% of the population, which translates to approximately 400 million individuals worldwide, its symptoms primarily occur at night, disrupting sleep quality and leading to fatigue.
RLS is linked to genetic factors and iron deficiency in the brain, rather than solely iron deficiency in the blood. The diagnosis of RLS is made through a specialist sleep doctor's evaluation based on symptoms and medical history. While there is no cure for RLS, there are treatment options available - medications targeting calcium channels, increasing dopamine levels, and even opioids may be prescribed. In addition, lifestyle changes such as reducing caffeine, alcohol, and tobacco intake, maintaining a regular sleep schedule, and practicing relaxation techniques, can also help manage symptoms. Dietary adjustments, including consuming iron-rich foods like beans, peas, poultry, seafood, and dark leafy greens, may provide additional support. Overall, seeking medical help from a sleep doctor is crucial for proper diagnosis and treatment of this common sleep disorder.
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.
The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.
Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.
As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.
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