This week, Matt dives deep into the complexities of REM Sleep Behavior Disorder (RBD), a condition where individuals physically act out their dreams due to the absence of normal muscle paralysis during REM sleep. He meticulously breaks down the mechanisms of normal REM sleep, where the brainstem induces muscle atonia to prevent dream enactment, contrasting it with the failure of this system in RBD cases.  Further expanding on the topic, Matt explores the etiology, diagnosis, treatment...

Eti is back for another AMA episode with Matt to answer questions that have been submitted over the last little while. Today’s installment dives into a number of topics including the intricate relationship between sleep and pregnancy, exploring how sleep disturbances impact pregnant women and the postnatal period. Additionally, the hormone prolactin, essential for milk production, is highlighted for its sleep-promoting benefits during the postnatal phase, illustrating nature's intricate...

In today's podcast episode, Matt welcomes back Dr. Michael Gradisar to delve into the evolving understanding of screens and sleep. Initially holding the belief in the detrimental effect of screen light on sleep, Matt finds this notion challenged by Dr. Gradisar's research, which emphasizes a more nuanced perspective. Their discussion highlights the shift from simplistic concerns about screen use to acknowledging the multifaceted influences on sleep, including content and individual...

Matt explores menopause and sleep disturbances today, noting the impact of hormonal changes, including a drop in estrogen and progesterone, and the role of hot flashes in disturbed sleep. He enumerates different types of sleep impairments related to menopause such as insomnia, sleep-disordered breathing, restless leg syndrome, and various sleep stage disruptions. Treatment options are discussed, with an emphasis on hormone replacement therapy, though controversy surrounding this approach is...

It’s another AMA episode and Dr. Eti Ben Simon returns to not only share some of her own sleep routines, but also to help listeners gain a rare insight into Matt's personal sleep habits as they respond to a listener’s query. Renowned for not sharing much, if anything, regarding what he considers his “boring” self, Matt is coaxed into offering a candid exploration of his bedtime routines, shedding light on both his successes and challenges in achieving optimal rest. From his dedication to...

Matt Walker welcomes his dear friend, the epic sleep researcher and clinician, Dr. Michael Gradisar, to the podcast to join him in exploring the profound influence of light on sleep quality. Dr. Gradisar's groundbreaking research and clinical proficiency in pediatric sleep disorders and circadian rhythm disruptions have reshaped the field, guiding both scientific comprehension and practical interventions. His conversation with Matt here today delves into the intricate interplay among light...

This week, Matt explores the intricate connection between sleep and weight, shedding light on the alarming reality of how inadequate sleep contributes to weight gain. He emphasizes the staggering correlation between the rise in obesity rates and the decline in sleep duration over the past six decades, backed by meta-analyses showcasing the significant associations between insufficient sleep and heightened obesity risk. Our host delves into experimental studies revealing how sleep deprivation...

Dr. Eti Ben Simone is back with Matt Walker to delve into a range of intriguing topics surrounding sleep, circadian rhythms, and the impact of shift work on our health, all within the engaging context of today’s installment of their increasingly popular Ask Me Anything (AMA) sessions. Their conversation begins by exploring the intriguing link between the APOEε4 genotype and sleep disturbances, particularly concerning Alzheimer's disease. It's noteworthy that individuals carrying the APOEε4...

Matt’s back this week to delve into the intriguing phenomenon known as Exploding Head Syndrome (EHS). A genuine and significant sleep disorder, EHS is part of the broader category of parasomnias, which includes various sleep-related disorders like night terrors and sleepwalking. The core experience of EHS involves patients perceiving sudden, loud, and shocking noises, akin to explosions or gunshots, as they are either falling asleep or waking up from sleep. These hallucinations are...

In this second installment of their fascinating conversation together, Matt Walker and Michael Grandner continue their discussion regarding the crucial role of sleep in the lives of athletes. Together they delve into the unique challenges athletes face, such as irregular schedules, early mornings, late-night competitions, and travel across time zones, all of which can disrupt their sleep patterns.  Dr. Grandner emphasizes the need for athletes to "bank sleep" by ensuring they get sufficient...

In this week’s episode, Dr. Michael Grandner joins Matt to explore the critical role of sleep in athletic performance. Together, they emphasize that sleep is not just about physical rest but also plays a significant role in mental performance, decision-making, and motivation. Dr. Grandner discusses how sleep is essential for various aspects of athletic success, including physical performance, mental performance, recovery, and mental health. He highlights that sleep isn't just a passive...

In this podcast, Matt explores the fascinating topic of yawning. He begins by pointing out that although we all yawn and assume it's a sign of sleepiness, science hasn't provided a definitive answer regarding its purpose. Matt delves into the etymology of the word "yawn" and describes the five distinct steps involved in the yawning reflex, shedding light on its physiological process. Matt then introduces three leading scientific theories explaining why we yawn. The first theory suggests that...

Matt's back, and this time he's tackling the perennial debate: Is the snooze button a friend or foe when it comes to your sleep and overall health? He shines a spotlight on an intriguing study led by Dr. Tina Sundelin and her team - one that challenges our conventional wisdom about snooze buttons. Surprisingly, their research reveals that snooze button usage is quite common, especially among night owls and younger folks. What's even more unexpected is that snoozing may not have the...

Dr. Eti Ben Simon joins Matt once again this week to continue their AMA session where they bring their vast amount of knowledge and expertise to bear in responding to a variety of listener questions. They begin by delving into the intricate relationship between sleep, hormones, and the female reproductive cycle, providing invaluable insights into women's health. Together, they examine the challenges faced during the perimenopausal and menopausal periods, characterized by erratic hormonal...

In today’s thoroughly engaging episode, Matt joins forces with Dr. Eti Ben Simon from his Center for Human Sleep Science to embark upon an enlightening "Ask Me Anything" (AMA) session, addressing a wide array of questions related to sleep. Together, they explore such topics as sleep differences between males and females, the impact of sleep trackers on our rest, and the intriguing dynamics of sleep patterns based on biological sex.  The journey continues as Matt responds to queries regarding...

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,...

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....

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...

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...

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...

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...

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...

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...

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...