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.