Matthew Walker on The Superpower of Sleep

The new science surrounding sleep is revealing its critical role in human health. Neuroscientist and foremost authority on sleep Matthew Walker, Ph.D. argues that if you want to live longer and, more importantly, live healthier—sleep is the very best investment you can make.

Sleep is the foundation upon which other pillars of health stand. That’s according to Dr. Matthew Walker, Professor of Neuroscience and Psychology and Director of the Center for Human Sleep Science at the University of California, Berkeley. Dr. Walker is the author of the international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams. His growing body of data suggests that 7 to 9 hours of good sleep every night is important for effective immune function, regulating metabolism, as well as controlling glucose and its mechanisms in appetite and weight gain. Lack of sleep is also a risk factor for illness from minor colds to serious diseases such as cancer and Alzheimers. Says Walker, “The biggest misconception is that our bodies are dormant during sleep and this couldn’t be further from the truth.”

During sleep, our body undergoes a remarkable overhaul of all of its physiological systems—cardiovascular, immune, metabolic, hormonal, and in the brain. Walker’s research shows that deep sleep is when our body’s sewage cleansing system kicks into high gear. Our brain literally washes away all of the metabolic byproducts that build up when we’re awake. This is a particularly important function as it relates to dementia and Alzheimer’s Disease. Our heart rate slows down with more benefits than any blood pressure medication could ever offer. Sleep also stimulates many immune factors that help fight off infections. In addition, deep sleep is when our brain processes information and commits it to long term memory. It can also contribute to good mental health and creativity. Thus, all night cramming for a test or brainstorming for a presentation won’t serve you as well as a good night’s sleep.

All of this begs the question—how do we get a good night’s sleep in our non-stop demanding lives? Aside from more complex sleep disorders, Dr. Walker says there are several simple steps for ensuring sleep. These include a regular sleep schedule, a dark and cool room without our devices, stopping caffeine intake after midday, and staying away from alcohol. Alcohol induces sedation but causes fragmented sleep. Furthermore, if you’re having trouble falling asleep, Dr. Walker suggests getting up for a short while and then returning to bed.

With so much at stake, why aren’t we prioritizing sleep more? Says Walker, “Sleep is the neglected stepsister in the health conversation of today but getting sleep tonight is literally an investment in tomorrow. Sleep is probably mother nature’s best effort yet at immortality.”

What you’ll learn:

00:00 Intro
01:46 What happens physiologically during sleep?
03:52 The intimate relationship between your sleep health and your immune health
06:10 The benefits of dreaming
09:00 How many hours of sleep per night do experts recommend?
13:05 How sleep impacts the disease process of cancer and Alzheimer’s
16:05 Cardiovascular health and sleep
18:50 The relationship between lack of sleep and diabetes
21:15 How insufficient sleep negatively impacts appetite-regulating hormones and weight
25:15 Why you can’t make up for lost sleep
27:55 How underslept people fall into “microsleeps” which can be fatal if driving
31:40 How alcohol prevents good sleep
41:46 Why technology interferes with falling asleep
43:46 Five tips for what Dr. Walker calls good “sleep hygiene”
51:00 Advice for parents in helping their children have good sleep habits
52:55 How sleep is the single most effective thing that you can do to reset your brain and body health every day

Learn more about Matthew Walker: https://nelda.tv/matthew-walker/

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Learn more from Matthew Walker: https://www.sleepdiplomat.com/
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=