Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, Athletic Greens all-in-one supplement, and LMNT electrolyte supplement.Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views. He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.Resources from this episode: https://tim.blog/2023/01/18/matthew-walker-sleep/*This episode is brought to you by LMNT! What is LMNT? It’s a delicious, sugar-free electrolyte drink mix. I’ve stocked up on boxes and boxes of this and usually use it 1–2 times per day. LMNT is formulated to help anyone with their electrolyte needs and perfectly suited to folks following a keto, low-carb, or Paleo diet. If you are on a low-carb diet or fasting, electrolytes play a key role in relieving hunger, cramps, headaches, tiredness, and dizziness.LMNT came up with a very special offer for you, my dear listeners. For a limited time, you can get a free LMNT Sample Pack with any purchase. This special offer is available here: DrinkLMNT.com/Tim.*This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and ten free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*[05:55] Sleep and Alzheimer’s disease.[19:55] What causes the decline of deep sleep as we age?[24:36] Are there any known species that don’t require sleep?[29:15] Brain stimulation for more deep sleep, less insomnia.[41:01] Tips for better sleep without laboratory budget or access.[51:45] Ideal types of exercise for promoting deep sleep.[53:51] Matt’s updated thoughts on caffeine and sleep.[1:11:12] Cannabis (CBD, THC, CBN) and sleep.[1:30:18] A crowdsourcing request of listeners.[1:36:17] If the bed’s a-rocking…[1:41:45] The Da Vinci Code magic sleep device.[1:46:04] DARPA innovation.[1:46:32] Ensuring proper function in the glymphatic system.[1:50:42] Psychedelics and sleep.[2:01:20] How sleep affects food intake and weight fluctuation.[2:10:46] Orexin, I reckon.[2:22:11] Fainting goats and narcolepsy.[2:25:36] Modafinil.[2:30:32] How sleep medications affect sleep quality.[2:36:16] Trazodone.[2:46:26] Perilous polypharmacy.[2:49:04] Pregabalin and gabapentin.[2:54:33] The psychological value of emergency sleep medicine for insomniacs.[2:58:16] CBTI and the balancing role of pharmacology.[2:59:56] Parting thoughts and what to expect from a future round two.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
The 8 Sleep PodCover is a product that fits on any mattress and adjusts the temperature of your sleeping environment to provide you with the optimal temperature for a good night's sleep, increasing your percentage of deep sleep and limiting wakeups. Visit 8sleep.com/tim to save $250 on the PodCover.
The LMNT electrolyte drink can help with onset insomnia and is perfect for those following a keto, low-carb, or paleo diet by providing a sufficient amount of electrolytes that may be missing from conscious consumption alone.
Applying stimulation during sleep amplifies the size of deep sleep brain waves, which can effectively double memory benefits obtained from sleep. Deprivation of deep non-REM sleep, associated with removing toxins in the brain, can cause an immediate increase of beta amyloid and tau protein and cause Alzheimer's towards the same region of the brain that generates deep non-REM sleep.
Shift from late-stage treatment to midlife prevention for Alzheimer's and focus on healthy sleep patterns to avoid the depression of deep sleep associated with aging.
This podcast dives into the science behind deep sleep brainwaves and the possibility of enhancing them through direct current brain stimulation. It also touches on the limitations of sleep trackers during sleep.
The effects of deep sleep go beyond just feeling refreshed in the morning. It is important to observe if deep sleep improves cognitive function and if it helps individuals who suffer from sleep maintenance insomnia.
The speaker apologizes for his previous comment and promotes a special offer for Athletic Greens, including a free one-year supply of vitamin D and 10 free travel packs.
This podcast discusses how caffeine disrupts deep sleep and how aerobic exercise may be more effective at enhancing deep sleep compared to resistance training. Anxiety and other roadblocks to deep sleep are also discussed.
Caffeine affects the brain by reducing the impact of adenosine, causing increased anxiety and activating the fight or flight response. It has a half life of 5-6 hours and a quarter life of 10-12 hours in the system.
Consuming a single cup of coffee in the evening can reduce deep sleep by about 30%. The roast, grind, and brewing method of coffee can also affect its impact on sleep quality.
THC can disrupt REM sleep and can lead to dependency and tolerance, meaning that individuals may develop a need to increase the dosage, and it can result in reduced sleep quality.
The use of THC may inhibit REM sleep which can lead to a buildup of hunger and desire for REM, ultimately affecting the quality of sleep an individual receives.
The potential combination therapy of MDMA and a cannabis derivative could be a study that would be beneficial, especially for people who overheat at festivals, as in higher doses, CBD seems to increase deep non-REM sleep, whereas in lower doses (around 25 milligrams), it can decrease emotional brain regions.
Deep sleep, particularly non-REM sleep, is associated with brain oscillations or "sleep spindles." A company has developed mechanical feet that can be placed under the bed frame to mimic these oscillations based on scientific research.
The idea of stimulating the sensation of rocking through a small in-ear device is explored, fooling the brain into thinking it's rocking. The military may have already developed similar technology.
The time spent during dream sleep, specifically in REM sleep, plays a role in emotional convalescence and helps reestablish and restabilize sleep, contributing to a long-term trajectory of mental health. Proper sleep is also linked to the effectiveness of vaccination, rendering it significantly less effective if not enough sleep is obtained in the week prior to the shot.
Sleep loss can cause an increase in hunger and food intake, leading to weight gain. Endocannabinoids are changed by sleep loss, causing a homeostatic drive for sleep reduction, which can inhibit your ability to sleep and increase the need for food intake.
Depriving yourself of sleep leads to an increase in hunger, particularly a desire for obesogenic food. The reason behind this could be connected to the body's instinct to search for food during times of inactivity due to a perceived scarcity.
Dr. Matthew Walker discusses the hypothesis that humans try to eat more to overcome sleep deprivation and presents evidence that it's the lack of sleep that tells our brain we're under conditions of starvation. Studies have shown that when people are kept awake, they burn more calories and have increased metabolic activity, suggesting that lack of sleep leads to a need for more energy.
Narcolepsy patients have unstable sleep-wake switches and show changes in sleep-regulating components such as melatonin. This study helps explain the difficulties people face with problematic sleep when fasting.
There is a chemical called histamine, which is a strong wake promoting chemical and regulates sleep. Midaphnil is a wake-promoting chemical that doesn't work like the classic amphetamine-based route and some biohackers use midaphnil long-term without cycling off.
This transcript discusses how classic sleep aids like Ambien may produce a sleep that is not natural, impacting the quality of deep sleep that is necessary for learning, memory and plasticity in the brain. However, sleep without these aids is not identical either.
By selectively blocking certain neurotransmitters, such as serotonin or histamine, the impact on a person's psychedelic experience can be altered. Prematurely ending a psychedelic experience may not be necessary unless there is physical risk involved.
Pre-Gabalin and Gabapentin are mainly used to treat Restless Leg Syndrome, a sleep disorder that causes patients to have creepy crawly feelings in their muscles leading to the need to move. In addition to treating sleep disorders, regaining confidence to sleep after suffering from insomnia can be aided by knowing there is an emergency option available like sleep medication.
This podcast discusses various tools and strategies to improve sleep, including the use of the Pod Cover by Eight Sleep which adjusts the temperature of your sleeping environment for optimal sleep.