Matt Walker @sleepdiplomat Twitter profile

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Matt Walker

@sleepdiplomat

3 years

Delaying school start times by 1hr = 1) more sleep, 2) better attendance, and 3) superior academic performance. Conclusion: "A delay in school start time should be seriously considered to improve sleep and academic achievements of students." Quite.

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Matt Walker

@sleepdiplomat

2 years

Interesting findings on how to help crying infants sleep. Study suggests a two-part path: 1) hold the baby and walk with them for 5 minutes, then 2) sit and hold the baby for 5-8 minutes before putting them back to bed. The “walking-to-sit method.”

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Matt Walker

@sleepdiplomat

6 years

Sleeping 5hr or less can leave you with a heart that looks 10 years older. We have also observed such accelerated aging of the protective telomeres (tips) of your chromosomes caused by insufficient sleep. *Sleep = Health Insurance*

Study: Excess heart age linked too little or too much sleep - UPI.com

Adults who reported sleeping seven hours each day had the lowest excess heart age compared to those with too much or too little sleep, according to a new study.

www.upi.com

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Matt Walker

@sleepdiplomat

1 year

Small study w/limitations: smartphone use in bed = longer time to fall asleep, more time awake at night, higher heart rate & lower HRV (nominal effects on REM/NREM). Love @michaelgrandner 's rule: you can only use your phone standing up in the bedroom 🙌

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Matt Walker

@sleepdiplomat

5 years

More evidence showing how the brain cleans itself of toxins during sleep, including those associated with Alzheimer's disease. Wake = Low-level brain damage Sleep = Sanitary salvation

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Matt Walker

@sleepdiplomat

9 months

@Golibe6 I understand why this would seem to make sense. But the science says the exact opposite. Less sleep does not = more productive. More sleep = more productive, efficiency, creativity, and ingenuity. Plus a longer health span. But it’s all a personal choice. I respect all choices.

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Matt Walker

@sleepdiplomat

7 months

@Cobratate With all due respect, there is no science to suggest this is true, or wise. If anything, quite the opposite. See ‘Readers added context’.

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Matt Walker

@sleepdiplomat

6 years

Huge thanks to @JoeRogan for hosting me on the @JREpodcast , going deep on all aspects of sleep. Thank you so much, Joe!

Joe Rogan Experience #1109 - Matthew Walker

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep ...

www.youtube.com

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Matt Walker

@sleepdiplomat

1 year

Coffee & early death: Despite my favorable coffee bias, I cleave to the mantra: the dose & timing make the poison. New data: ≥2cups/day doubles the risk of mortality expressly in those with high blood pressure (fyi 1cup/day still reduces risk #Goldilocks )

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Matt Walker

@sleepdiplomat

6 years

Desperately trying to change the sleep deprivation culture in #medicine with this written critique. A #sleep reformation is needed, throughout all of medical care. Thank you, @TheLancet , for gifting me this stage.

The Lancet

@TheLancet

6 years

Junior doctors working a 34 h shift will make 460% more diagnostic mistakes than when well rested. @sleepdiplomat Matthew Walker asks how can we change the culture of #sleep within medicine?

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Matt Walker

@sleepdiplomat

1 year

@elonmusk Happy to help.

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Matt Walker

@sleepdiplomat

3 years

Thanks to @lexfridman , @hubermanlab , @davidasinclair , @PeterAttiaMD (🙏), I've decided to (inarticulately) launch a Podcast. First episode released today. On Instagram (drmattwalker), lmk how I can do things better, and what topics you want me to cover!

#01: What is Sleep? - The Matt Walker Podcast

Episode 01: HighlightsHuman sleep has been separated into two main types: Non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleepNREM sleep is further divided into four stages, with...

www.buzzsprout.com

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Matt Walker

@sleepdiplomat

5 years

How to give your child 2.4 hours of extra sleep? Fascinating work suggest: 1. Consistent bedtime 2. Avoiding sugary drinks 3. Removing toys and electronics from the bedroom 4. Calming activities pre-bed (e.g. reading, jigsaw puzzles)

NHS sleep programme ‘life changing’ for 800 Sheffield children each year

Avoiding phones, TV and fizzy drinks part of successful programme to help families suffering severely disturbed nights

www.theguardian.com

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Matt Walker

@sleepdiplomat

4 years

Associational study showing that nearly 25% of a student’s grade is predicted by sleep in the weeks before the exam. Suggests sleep hysteresis: it’s not simply sleep the night prior to the exam. Rather, it's your aggregated sleep history over many weeks.

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Matt Walker

@sleepdiplomat

3 years

Remarkable humans are a precious thing. Having two of them sit down together and converse is sublime wonder. Thank you. @hubermanlab @lexfridman

Lex Fridman

@lexfridman

3 years

I really enjoyed talking to the brilliant @hubermanlab on his podcast. He is an incredible scientist, educator, and human being, and I'm honored to be able to call him a friend. Check out his podcast on YouTube and everywhere else:

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Matt Walker

@sleepdiplomat

3 years

Sleep: a foundation, not pillar, of mental health? Associational study of +1,000 people. Sleep quality was the strongest predictor of depressive symptoms and flourishing, followed by sleep quantity. Next were physical activity then diet (fruit & veggies).

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Matt Walker

@sleepdiplomat

4 years

Our new findings reveal a novel role for deep (NREM) sleep in rewiring and calming the anxious brain. Fantastic work by research fellow, @etoosh .

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Matt Walker

@sleepdiplomat

2 years

@Casey Thanks for sharing, @Casey . Would be delighted to connect and chat about your sleep. There are rare genetic mutations that mean a v small number of people sleep only 6hr. But most people don't have this gene though ☺️.

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Matt Walker

@sleepdiplomat

5 years

A jump in the number of people sleeping <6hr from 2010 (30%) to 2018 (35%). Hardest hit: those in healthcare (45%) and the military (50%). This is unsustainable chronic sleep deprivation for maintaining human health.

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Matt Walker

@sleepdiplomat

7 months

Dive into the fascinating world of the caffeine nap, a unique method which ties together two arch nemesis - sleep and caffeine! Are you looking to master the art of napping, combat sleep inertia, or boost your productivity in the afternoons? #CaffeineNap #ProductivityBoost

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Matt Walker

@sleepdiplomat

5 years

They say don't meet your idols for fear of disappointment. This does *not* apply to @peterattiaMD . A true privilege to converse with you, Peter, for 6.5 hours straight (w/one toilet break). Thank you for the podcast trilogy, and incoming AMA...

#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer's risk,...

"I think that sleep may be one of the most significant lifestyle factors that determines your risk ratio for Alzheimer's disease." — Matthew Walker

peterattiamd.com

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Matt Walker

@sleepdiplomat

3 years

A night without sleep impairs clearance of molecular detritus within the human brain. This was not compensated for by a recovery night of sleep. Editorial note suggests that in this regard: "humans do not catch up on lost sleep.”

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Matt Walker

@sleepdiplomat

1 year

Longer and more consistent nighttime sleep across the first 2 years of life predicts superior cognitive brain development by year 4.5

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Matt Walker

@sleepdiplomat

1 year

Sleeping in a room with even mild light (100 lux = ~⅕ of the light of a typical dept store): 1) ⬇️ REM, 2) ⬇️ deep sleep, 3) revs up your fight/flight nervous system, which 4) predicts impaired next-day insulin & spiking glucose #GetDark 😊 @PhyllisZee 👏

Light exposure during sleep impairs cardiometabolic function | Proceedings of the National Academy...

This study tested the hypothesis that acute exposure to light during nighttime sleep adversely affects next-morning glucose homeostasis and whether...

www.pnas.org

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Matt Walker

@sleepdiplomat

2 years

@waitbutwhy Inadequate sleep

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Matt Walker

@sleepdiplomat

5 years

In the event it is of tangental interest to some...

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Matt Walker

@sleepdiplomat

6 years

Insufficient sleep is strongly linked to suicide. Young doctors--a strikingly sleep deprived group--have double the normal rates of suicide completion. We must find better ways to train young doctors...and save their lives.

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Matt Walker

@sleepdiplomat

6 months

Sleep *irregularity* and mortality: Study 60,977 participants. Those in the highest (regular) vs. lowest (worse) 20th% of sleep regularity, night to night = -49%⬇️⬇️ risk of all-cause mortality, -39%⬇️⬇️ risk of cancer mortality, -57%⬇️⬇️ risk of cardiometabolic mortality.…

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Matt Walker

@sleepdiplomat

3 years

Starved for sleep? 4 nights of short sleep ramps up the body’s own (endogenous) production of cannabinoids. A new mechanism (alongside leptin & ghrelin) explaining why a lack of sleep = excessive food intake, and the link between short sleep & obesity?

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Matt Walker

@sleepdiplomat

2 years

Conclusions of a new study "Can I sleep too much?" Answer “No”. Additionally, for *young adults: "average sleep duration was 8.6h” Matt's* 1) still, don’t spend too much time in bed awake, and 2) 8.6h may not be realistic for midlife/older adults.

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Matt Walker

@sleepdiplomat

3 years

Simply associational, but older adults who slept 5hr a night or less were twice as likely to develop dementia across 5 years vs. those who slept 7-8hr. Snoring also a key player. I hope we can better address age-related sleep impairment in the clinic...

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Matt Walker

@sleepdiplomat

6 years

Too little sleep causes the brain to eat itself: astrocytes ("cleaner cells") begin cannibalizing healthy synapses and brain cells.

Sleep Deprivation May Cause Brain To Eat Itself: Study

Research finds that sleep deprivation is even more dangerous than originally thought. Chronic lack of sleep stimulates cell activity that causes irreversible damage to the brain.

www.techtimes.com

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Matt Walker

@sleepdiplomat

1 year

@hubermanlab Thank you for such kind words, @hubermanlab ! To think what YOU have done for science, health, and the betterment of humanity, is a thing of true remark. With indebted gratitude, my good fellow 🙏🏻.

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Matt Walker

@sleepdiplomat

6 years

Saddening and concerning data from +60,000 teens. The less sleep an adolescent has, the more likely they are to engage in a host of harmful behaviours (self-harm included).

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Matt Walker

@sleepdiplomat

2 years

Sleeping <6.5hr/night causes abnormalities in (hematopoietic) stem cell activity, with distortions of cell DNA. Second study in mice replicated this inflammatory, defective stem-cell impact. Also, recovery sleep did not fully reverse the cell defects.

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Matt Walker

@sleepdiplomat

5 years

Our newly published work on sleep as an early biomarker of Alzheimer’s disease risk. Wonderful efforts from grad student, Joe Winer.

SfN Journals

@SfNJournals

5 years

#JNeurosci : #Sleep predicts accumulation of #Alzheimer 's pathology #tau & #β-amyloid in human #aging @joe__winer @sleepdiplomat @UCIrvineSOM @UCBerkeleyNeuro @DZNE_de @NIH

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Matt Walker

@sleepdiplomat

3 years

Just released Ep.02 of the podcast: Sleep Pressure. Please reach out and let me know: 1) how I can be doing this podcasting thing better, and 2) what new topics you want me to cover. Thank you - for all your kindness and support. It means so much to me 🙏.

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Matt Walker

@sleepdiplomat

5 years

Thank you, @foundmyfitness , for such a wonderfully thoughtful, deep and wide-ranging conversation! I hope we get the chance to do it again in the future--I really do. Continue to be brilliant, Rhonda!

Dr. Rhonda Patrick

@foundmyfitness

5 years

New 2.5-hr podcast with Dr. Matt Walker ( @sleepdiplomat ) on the critical role sleep plays in enhancing learning and maximizing creativity, how deep sleep is key for the prevention of brain aging, how sleep regulates blood glucose and immunity & much more!

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Matt Walker

@sleepdiplomat

2 years

One of the most remarkable, humane, and necessary services enacted by a doctor is their management of a patient's pain. Yet physicians working nightshifts, linked to insufficient sleep, lose their empathy, and as a result, prescribe less pain medication.

Physicians prescribe fewer analgesics during night shifts than day shifts | Proceedings of the...

Adequate pain management is one of the biggest challenges of the modern healthcare system. Physician perception of patient subjective pain, which i...

www.pnas.org

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Matt Walker

@sleepdiplomat

1 year

@hubermanlab Likewise. @PeterAttiaMD book is an epic distillation of true meaning for anyone that reads it. You will be changed by this book. The book will change “you” biologically, “you” behaviourally, and “you” mentally.

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Matt Walker

@sleepdiplomat

5 years

The pain of sleep loss. Thanks to @nytimes for featuring our latest research publication.

Why It Hurts to Lose Sleep (Published 2019)

Sleep deprivation can make your physical aches more painful. A new study begins to explain how that happens.

www.nytimes.com

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Matt Walker

@sleepdiplomat

3 years

Treating sleep apnea associated with more than a 20% reduced risk of developing Alzheimer’s disease, and the progressive declining stages into Alzheimer’s disease.

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Matt Walker

@sleepdiplomat

2 years

New podcast episode: Melatonin conspectus 1) what is melatonin? 2) how does melatonin work? 3) what does melatonin do (and *not* do) for your sleep? 4) how can we think about melatonin supplementation?

#12: Melatonin - The Matt Walker Podcast

In today's episode, Matt takes us on a deep dive into melatonin. He covers four main topics: 1) what is melatonin? 2) how does melatonin work? 3) what does melatonin do, and *not* do, for sleep? 4)...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

If you are struggling with disordered eating, or a living with someone who is, I implore you to listen to this episode. It is of profound importance, done brilliantly. @hubermanlab Thank you. You are remarkable. 🙌

Andrew D. Huberman, Ph.D.

@hubermanlab

3 years

New Huberman Lab Podcast: HEALTHY & DISORDERED EATING: • Protein Timing • Fasting • Anorexia, Bulimia, Binge-Eating • Food Habit Models, Rx Treatments • “Cheat Days”, Brain Rewards • Thyroid, Adderall, Impusivity • Media & Body Image Myths

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Matt Walker

@sleepdiplomat

6 years

Sleep loss influences educational outcomes more than drugs or drinking? These data are simply correlation. But we have experimental studies proving the causal link between sleep, cognitive performance and mental health.

Sleep may impact college grades more than drinking or drugs

College students who want good grades may want to skip the all-nighters and avoid picking early-morning classes because a new study suggests lack of sleep is at least as bad for academic success as...

www.reuters.com

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Matt Walker

@sleepdiplomat

5 years

A 15% increase in people sleeping less than 6hr a night in the US, relative to 2004. The elastic band of sleep deprivation can stretch only so far before it snaps...

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Matt Walker

@sleepdiplomat

6 years

Less sleep does not = More productivity

Plan Maestro

@PlanMaestro

6 years

3. Sleep Duration ( @joshmindlin )

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Matt Walker

@sleepdiplomat

5 years

So tragic: midnight-3AM is peak time for suicide completion in veterans. Nocturnal wakefulness remains a serious risk to our mental health.

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Matt Walker

@sleepdiplomat

3 years

Before delaying school start times: ave wake-up time for high schoolers: 5:46AM. Weekends: 09:16AM = Social jet lag similar to flying back-forth from LA to NYC every weekend. And, 3 out of every 4 kids were suffering clinical-grade daytime sleepiness. 🤦‍♂️

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Matt Walker

@sleepdiplomat

1 year

Following evening weightlifting, 45g of protein before bed (1) ⬆️ overnight myofibrillar protein synthesis (which aids in building muscle), and (2) ⬆️ mitochondrial protein synthesis (key for protein translation). Casein and whey = similar benefits 💪🙌

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Matt Walker

@sleepdiplomat

1 year

Are we the only species that deliberately deprives itself of sleep for no adaptive benefit? This episode of ‘Sleep is Bloody Remarkable’ reveals the answers, including which animal has developed their own Iron Man suit of invulnerability against sleep loss

#38: Sleep is Bloody Remarkable #3 - The Matt Walker Podcast

Almost every species will suffer catastrophic impairment in the brain and body due to total or chronic partial long-term sleep loss—save for a small handful of befuddling cases where lack of sleep...

www.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

As requested (and promised!), I'm now also hosting the podcast episode on YouTube (audio for now). Keep letting me know what topics you want me to cover in the podcast. *Amazing* suggestions thus far. Thank you, everyone -- such a wonderful community🙏

Sleep Diplomat (Matt Walker)

YouTube of Matt Walker, and The Matt Walker Podcast https://themattwalkerpodcast.buzzsprout.com/

www.youtube.com

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Matt Walker

@sleepdiplomat

4 years

Lighthearted, I do hope British Airways reads this. Breakfast chocolate aids jet-lag reset (in rats, at least). Evening chocolate... not so much.

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Matt Walker

@sleepdiplomat

1 year

Can you exercise your way to better sleep? Part 1 of a trilogy on the topic. Today: sleep quantity, quality, and deep sleep vs. walking, moderate exercise, and HIIT exercise.

# 39 - Sleep and Exercise Pt. 1 - The Matt Walker Podcast

Does exercise have an impact on the quantity and quality of your sleep? The National Sleep Foundation's annual poll found that individuals who exercised frequently (defined as three times or more a...

www.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

Adopting a polyphasic sleep practice, such as that of the "Uberman" schedule, is associated with worse sleep, worse task performance, worse mood, and worse mental and physical health outcomes. 'Sleeping like a baby' may not be ideal for adults.

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Matt Walker

@sleepdiplomat

5 years

Sincere and reverent thanks to the @FinancialTimes for taking a risk on public sleep advocacy: Sleep expert Matthew Walker on the secret to a good night’s rest

Sleep expert Matthew Walker on the secret to a good night’s rest

The neuroscientist talks about combating insomnia, going up against Big Pharma — and why night owls shouldn’t feel guilty

www.ft.com

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Matt Walker

@sleepdiplomat

3 years

Just released the next episode of the podcast: Circadian Rhythms. Keep letting me know what topics you want me to cover. And keep telling me how I can be doing this better ☺️! Thanks again for all of your support!

#03: Circadian Rhythms - The Matt Walker Podcast

#03 Circadian RhythmsContinuing on from last week’s episode about sleep pressure, today, Matt Walker dives into the second half of the sleep-wake story, circadian rhythm. Matt explains that your...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

4 months

@hubermanlab @rayleigh_haught @DailyLoud Thanks, @hubermanlab . As to the claim, I don’t agree, though I don’t see any study cited to which they refer. The association between chronotype and risk of mortality has been explored in several studies I know of, and the findings suggest modest if any link. Also, such studies…

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Matt Walker

@sleepdiplomat

1 year

Our new findings just out describing a memory-salvaging relationship between deep sleep and Alzheimer's brain pathology. Sleep as cognitive reserve. All down to the remarkable work of @zaveczzsofi 👏

Sleeping Deeply to Remember Better: Deep Sleep Could Reduce Memory Loss in Alzheimer's - Neurosci...

Deep sleep, also known as non-REM slow-wave sleep, may help reduce memory loss in older adults facing a heightened burden of Alzheimer’s disease. The research indicates that superior amounts of deep...

neurosciencenews.com

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Matt Walker

@sleepdiplomat

3 years

New episode now live! Part 1 of a three-part series on evening types vs. morning types (aka your chronotype ⏱). Keep the request coming for topics you want me to cover. I’m building a list from your suggestions! Thanks again for all your support 🙏!

The Matt Walker Podcast

The 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...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

@lexfridman @hubermanlab @davidasinclair @PeterAttiaMD Would folks like me to host the podcasts on YouTube as well? I've had a few such requests. Your collective preferences will always be mine!

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Matt Walker

@sleepdiplomat

3 years

Sleep evolved before the brain did? Fascinating new findings in the primitive hydra (brain-less) suggest so.

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Matt Walker

@sleepdiplomat

3 years

Just release Part 2 (of 3) on evening types vs. morning types, or your chronotype. Keep sending your topic suggestions. They are fantastic! Thanks again for all of your support, and for subscribing. Honestly, it means so much to me.

#05: Chronotype: Part 2 - The Matt Walker Podcast

In the second episode of our three-part series on chronotypes, Matt speaks about what happens when you do not sleep in harmony with your natural chronotype. Unlike morning larks, night owls simply...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

6 years

A Lack of Sleep Triggers Viral Loneliness | Our new findings published today in Nature Comms:

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Matt Walker

@sleepdiplomat

3 years

Some interesting (and sage, IMHO) insights from Mr. Bezos:

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Matt Walker

@sleepdiplomat

1 year

How do these three factors impact your sleep: 1) Type, 2) Intensity, and 3) Duration? All are explained in Pt.3 (of 4-part series) on #exercise & #sleep ! 💤🧎‍♂️💪

# 41 - Sleep and Exercise Pt. 3 - The Matt Walker Podcast

Today, Matt focuses on how the type, intensity, and duration of exercise affect its impact on sleep. A study of middle-aged adults split its active group into three subgroups: moderate-intensity...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

11 months

“If you can’t tell what you desperately need, it’s probably sleep.“ — @kevin2kelly Thank you, @tferriss !

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Matt Walker

@sleepdiplomat

6 years

Insufficient sleep appears to be one of the most significant lifestyle factors determining whether or not you will develop Alzheimer's disease.

One bad night’s sleep may increase levels of Alzheimer’s protein

A bad night’s sleep may lead to a protein linked to Alzheimer’s building up in the brain, but whether this raises the risk of the condition is unclear

www.newscientist.com

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Matt Walker

@sleepdiplomat

8 months

Sleep loss ⬇️⬇️ gut microbiome diversity, causes microbiota imbalance (dysbiosis), further ⬆️⬆️ inflammation. Transplanting microbiota of sleep-deprived humans into well-rested mice triggers similar inflammation, including in brain regions controlling memory & decision-making.…

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Matt Walker

@sleepdiplomat

2 years

Why a lack of sleep = weight gain (pt2). Yes, you eat more when sleep deficient. But what you want to eat also changes in terms of macros. Plus, how your body deposits food as fat vs. muscle is upended. New episode...

#16: Sleep & Weight Gain – Part 2 - The Matt Walker Podcast

Matt returns with Part 2 of his series on sleep and weight gain. This time around, he teaches us how a lack of sleep not only makes you eat more food, but changes what types of food you want to eat,...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

Poor sleep is associated with poor mental health (e.g., depression, suicidality). Many in the public, but also in prison systems, struggle with both. That’s why this work on treating acute insomnia in prisons by @JasonGEllis101 is so laudable IMHO 🙏

Managing Acute Insomnia in Prison: Evaluation of a "One-Shot" Cognitive Behavioral Therapy for...

Objectives/Background: Insomnia is a serious condition that affects over 60% of the prison population and has been associated with aggression, anger, impulsivity, suicidality, and increased prison...

pubmed.ncbi.nlm.nih.gov

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Matt Walker

@sleepdiplomat

1 year

Worried that getting too much sleep might be detrimental to your health? Think again! We delve into the fascinating world of oversleeping and uncover the incredible cognitive and physiological advantages it offers. Listen to the full episode:

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Matt Walker

@sleepdiplomat

1 year

@hubermanlab Superb advice @hubermanlab ! Just in case it’s helpful for folks re: light, including tamping down melatonin in the morning with ☀️ (👍🏻), and avoinding suppression (👎🏻) late evening🌙.

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Matt Walker

@sleepdiplomat

1 year

Ambien partially alters the normal expression of genes within the cortex of rats––genes that are otherwise fundamental to natural sleep (authors: “no drug fully replicates the molecular changes in the cortex associated with recovery sleep”).

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Matt Walker

@sleepdiplomat

2 years

@hubermanlab @thatinvestrlife @CurrentBiology @CellPressNews Sadly, we know that nicotine disrupts sleep significantly. It increases light stage 1 and stage 2 NREM, increases the amount of time you are awake at night, and decreases the amount of deep NREM sleep. Hope that helps!

Tobacco-induced sleep disturbances: A systematic review and meta-analysis - PubMed

Even though tobacco-induced sleep disturbances (TISDs) have been reported in previous studies, the present article is the first meta-analysis quantitatively assessing the impact of tobacco on sleep...

pubmed.ncbi.nlm.nih.gov

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Matt Walker

@sleepdiplomat

5 years

Caffeine is the only psychoactive stimulant we readily give to our children. Interesting new policy from Costa Coffee. @Starbucks —are you willing to be brave and step up?

This coffee chain is allowing stores to refuse serving caffeinated drinks to kids

Should kids and teens even be drinking caffeine?

www.today.com

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Matt Walker

@sleepdiplomat

6 years

My deep gratitude to the @bbc for becoming part of this sleep crusade.

Five compelling reasons why we all need to sleep more - BBC Ideas

Matthew Walker, neuroscientist and author of Why We Sleep, on how proper sleep will help us live longer, healthier and more creative lives.

www.bbc.co.uk

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Matt Walker

@sleepdiplomat

1 year

White participants "often/always" taking sleep pills = 79% higher chance of developing dementia (vs. "never/rarely”). Among Black participants (who used sleep aids markedly less), the dementia risk was far lower. Note: associational study, not causal.

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Matt Walker

@sleepdiplomat

2 years

Remarkable new findings from David Zada & Lior Appelbaum (in fish & mice): Wakefulness -> DNA damage Sleep -> DNA repair (🙌 @ClaudioCantu81 for the alert)

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Matt Walker

@sleepdiplomat

5 years

Should anyone be interested, I’ll be giving a free public lecture on sleep at the San Francisco Hyatt Regency Hotel this Saturday afternoon, March 23rd.

Keynote Address - Cognitive Neuroscience Society

April 13-16 | 2024 CNS 2024 | Keynote Address by Sheena Josselyn Sheena Josselyn will deliver her lecture in Toronto, Canada, April of 2024 at the Sheraton Centre Toronto Hotel. ‘Making Memories in...

www.cogneurosociety.org

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Matt Walker

@sleepdiplomat

2 years

Amazing study by Tasali et al. Take individuals who are overweight and sleeping too little (<6.5hr/night). Then increase sleep by 1.2hr/night for 2-weeks. Relative energy intake (to control) drops by ~270 kcal/day (similar to a 5-mile walk/day)!

Effect of Sleep Extension on Energy Intake Among Adults With Overweight

This randomized clinical trial examines the energy intake, energy expenditure, and body weight in adults who slept less than 6.5 hours per night.

jamanetwork.com

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Matt Walker

@sleepdiplomat

2 years

Colorectal cancer is the 2nd leading cause of cancer-related deaths in the US. Sleeping <6hr/night is associated with a 50% increased risk of colorectal cancer. Authors' conclusion: Short sleep is a public health hazard leading...[to] colorectal adenomas.

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Matt Walker

@sleepdiplomat

7 months

@waitbutwhy I’m sure this was said tongue in cheek 😊. At least, I hope so. If not, where do I start…😅

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Matt Walker

@sleepdiplomat

6 years

I strongly concur with Prof. Pinker @sapinker

Steven Pinker

@sapinker

6 years

Some people can get by with just a few hours of sleep, right? A new study says no. via @WSJ

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Matt Walker

@sleepdiplomat

1 year

Sleeping Pills & Mortality: New study of 484,916 individuals: 1) sleeping pill use decreased life expectancy by ~5% (~4.5 yr for ave human life), and 2) 12-13 yr for those using sleeping pills with v. short sleep (<4 hr) NB: study=correlational, not causal

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Matt Walker

@sleepdiplomat

1 year

Newborn infants need between 14-16 hours of sleep a day.👶👶 Babies ages 4-12 months require 12-15hr/night. Join @DrCanapari and me as we explore sleep in infancy, and unpack the why and the how of newborn sleep. #InfantSleep #PolyphasicSleep

#43 - Sleep and Kids Pt. 1 - The Matt Walker Podcast

Today Matt begins a new series all about sleep in infants, in kids, in teenagers, and in parents. He is joined by Dr. Craig Canapari one of the world leaders in pediatric sleep medicine. Dr. Canapa...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

2 years

Sleep: canary in the coal mine? Poor/average quality sleep predicts numerous ill-health conditions up to 10 years in advance. Includes strong predictive risk (ratio RR) of dementia (RR = 6.2), early death (RR = 5.7), and cognitive impairment (RR = 4.0)

Brain Wave Sleep Data Can Predict Future Health Outcomes - Neuroscience News

Brain wave data collected during sleep predicts the future incidences of 11 health-related outcomes, including dementia, cardiovascular health, psychological disorders, and mortality.

neurosciencenews.com

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Matt Walker

@sleepdiplomat

1 year

When is the best (and worst) time to exercise when it comes to sleep? In this latest episode, we'll discuss both the how and when, not just the if and what, of exercise timing and sleep Zzz's! #SleepFacts

#42 - Sleep and Exercise Pt. 4 - The Matt Walker Podcast

On today’s episode, Matt goes beyond the if and the what type of exercise to discuss the when. Which is to say, does the timing of exercise matter when it comes to sleep improvements? Based on his...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

1 year

New US national sleep survey: 1) 30% of adults carry ≥1hr of sleep debt/wk (every wk), 2) 30% struggle to sleep, 3) 27% are chronically sleepy during the day, 4) 46% suffer ≥1hr of "social jet lag" (wk vs. wkend sleep mismatch). A society in search of sleep...

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Matt Walker

@sleepdiplomat

6 years

The happiness X factor? *SLEEP* (and by quite some margin)!

Jean Twenge (author of GENERATIONS, iGEN)

@jean_twenge

6 years

What do happy teens do? Correlations between teen activities and their self-reported happiness show some interesting patterns. My latest @PsychToday :

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Matt Walker

@sleepdiplomat

5 years

Sincere thanks to @Nike for hosting me on the TRAINED podcast. Such an honor to chat with Ryan @FlahertySpeed about all things sleep and performance.

‎TRAINED: Dr. Matthew Walker | The Secret to Improving Your Metabolism, Reaction Time and Longevity...

‎Show TRAINED, Ep Dr. Matthew Walker | The Secret to Improving Your Metabolism, Reaction Time and Longevity - Feb 21, 2019

podcasts.apple.com

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Matt Walker

@sleepdiplomat

2 years

@lexfridman @davidasinclair @hubermanlab *You* are the inspiration, @lexfridman . I'm eps in awe of, and inspired by, your willingness to be vulnerable and imperfect, all against the backdrop of an operating system drenched in compassion and the L-word ☺️. Thank you, my dear friend, for all of your authentic goodness.

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Matt Walker

@sleepdiplomat

10 months

@lexfridman @elonmusk Or the remarkable Mr. Musk does not wake up since one would have to first sleep 😊. I jest. And I wish only resplendent and sufficient sleep for you both (and for the entirety of humanity).

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Matt Walker

@sleepdiplomat

1 year

Did you know that sleep apnea affects a billion people worldwide? 😱 Join us on this episode as we dive into the prevalence and dangers of this serious sleep disorder. Let's raise awareness and get people tested! 💤 #SleepApnea #PublicHealth

#48 - What is Sleep Apnea? - The Matt Walker Podcast

In today’s episode, Matt discusses the sleep disorder known as sleep apnea, focusing on its definition, prevalence, and the dangers it poses if left untreated. Sleep apnea is a breathing-related...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

3 years

New episode of the podcast all about...naps! Are they good/bad? Were we even designed to nap? And if you do nap, when should you do it, and for how long? Thanks again for all of your support of this podcast. It means such a great deal to me 🙏☺️.

#07: Naps - The Matt Walker Podcast

As the great Roman poet, Ovid, once said, “There is more refreshment and stimulation in a nap, even of the briefest, than all the alcohol ever distilled.” But are naps always a good thing? Are we...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

1 year

Certain animals sleep very little. Why is this interesting? Either some species have evolved a (currently undetermined) ability to require little sleep, or they suffer an as-yet-undiscovered cost (hoping for the former 🐘🤞!)

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Matt Walker

@sleepdiplomat

5 years

Encouraged by the FDA reinforcing the mortality risk and associated dangers of sleeping pills. Especially due to the safe alternative of CBT-I.

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Matt Walker

@sleepdiplomat

1 year

Can exercise boost deep NREM sleep quality⚡️? Does that come at the cost of REM sleep 😨? Is regular exercise effective for maintaining high-quality sleep, or do the effects eventually wear off? Sleep & Exercise Pt. 2:

# 40 - Sleep and Exercise Pt. 2 - The Matt Walker Podcast

This week, Matt goes deeper into the relationship between sleep and exercise. More specifically, does daytime exercise change the stages and types of sleep? Deep sleep is critical for various...

www.buzzsprout.com

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Matt Walker

@sleepdiplomat

6 months

🎙️ Welcome to a mind-blowing episode of Matt Walker's podcast! Today, we're unlocking the secrets of memory, especially motor/skill memory. Get ready for an unforgettable journey! #MindMystery

#59 - Sleep & Motor Memory - The Matt Walker Podcast

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...

themattwalkerpodcast.buzzsprout.com

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Matt Walker

@sleepdiplomat

2 years

Insufficient sleep before receiving the Covid vaccine predicts a clinically-relevant decrease in vaccination success.

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