Dr. Wendy Troxel returns to the podcast today to discuss the significant impact of sleep on relationships and mental health with Matt. Offering actionable strategies for couples facing inevitable sleep disruptions, Dr. Troxel emphasizes the importance of communication, suggesting that couples anticipate sleep challenges, share responsibilities, and use tools like the "slangry" label to recognize and manage sleep-deprived behaviors. She also highlights the importance of timing conversations and creating positive shared experiences, even when sleep-deprived, to maintain relationship quality.

Dr. Troxel further debunks common myths about sleep and relationships, including the misconception that sleeping apart signifies a troubled relationship or that snoring is merely a nuisance. She stresses the need for couples to understand and respect their chronotypes—whether they are early birds or night owls—and to find harmonious solutions that accommodate their different sleep patterns. By prioritizing sleep and maintaining open communication, couples can enhance their relationship, reduce conflict, and improve overall well-being - sleep is not just a personal health issue but a critical factor in sustaining healthy, connected relationships.

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.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

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 great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on

This week, Matt shines his spotlight on the intriguing topic of melatonin use for individuals living with autism spectrum disorder (ASD). While melatonin has been discussed in previous episodes in relation to sleep enhancement and antioxidant properties, today's focus is on a recent meta-analysis that examines its effectiveness in treating sleep disorders specifically in those with ASD. This deep dive is prompted by new data and the pervasive sleep challenges faced by individuals with autism, making it a timely and important discussion.

Matt explores the nuanced mechanisms and varied sleep problems associated with ASD, emphasizing the importance of personalized treatment plans. The episode highlights how melatonin can potentially aid in increasing total sleep time and improving sleep onset latency, though it shows variable results in sleep efficiency. Listeners are reminded that while melatonin offers promising possibilities, it is not a one-size-fits-all solution and must be considered carefully, particularly in terms of dosage and individual conditions. Additionally, the discussion includes potential adverse effects and the importance of medical supervision when using melatonin as a treatment for children with ASD.

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.

Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake. And thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!

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.

In yet another informative and entertaining AMA episode, Matt and Doctor Eti Ben-Simon delve into the variety of sleep-related questions uppermost in listeners’ minds . Matt begins by explaining that THC, the main psychoactive component in cannabis, can help individuals fall asleep initially but disrupts sleep patterns and circadian rhythms with chronic use. This can lead to increased brain temperature, tolerance, dependence, and decreased REM sleep, impacting emotional regulation and overall health. Emerging data on cannabis's potential benefits for sleep apnea are inconclusive.

Matt and Eti also discuss white noise's impact on sleep, particularly in noisy environments, as studies show it can help people fall asleep faster and improve sleep efficiency, though results vary. On melatonin supplementation, they offer a vast amount of information, including a caution against overuse due to dosage inconsistencies and potential long-term effects. Our duo goes on to address the concept of "enough sleep," noting the average person needs 7-8 hours, but optimal sleep varies. Excessive sleep often indicates poor quality and health issues, potentially increasing mortality risk. Wrapping up, this episode emphasizes understanding sleep aids, their effects on sleep quality, and achieving optimal sleep health.

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.

I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!

Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!

Another exciting sponsor is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

The Science of Shared Sleep: Dr. Wendy Troxel on Bedtime and Relationships

This week, Matt is joined by Dr. Wendy Troxel the celebrated sleep and behavioral scientist whose book, Sharing the Covers: Every Couple's Guide to Better Sleep, highlights the significant impact of sleep on relationships. Revealing that 61% of adults sleep with a partner, Dr. Troxel emphasizes the often-overlooked social aspect of sleep and its implications for couple dynamics. As she notes, sleep arrangements have historically varied widely, from communal sleeping in the Middle Ages to separate beds in the Victorian era for hygiene and status reasons. These changing practices reflect evolving societal norms and beliefs about intimacy and health.

Troxel also explores how modern sleep disruptions, such as snoring, differing sleep preferences, and work schedules, can affect relationships. She stresses the importance of open communication and mutual understanding of chronotypes—whether one is a morning lark or a night owl—in managing sleep compatibility. Recognizing and addressing these issues can lead to better sleep quality and, consequently, a healthier relationship. As you will hear, Dr. Troxel's research underscores that there's no one-size-fits-all solution, and advocates for personalized strategies to improve both sleep and relationship health.

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.

Links:

Dr. Troxel’s Website (including social media, Sharing the Covers, TED and TEDx Talks): https://www.wendytroxel.com/

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are also 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 great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nu

Matt and Dr. Eti Ben Simon are back today to answer more of your excellent questions with their latest AMA installment - #8!

They begin by delving into the intriguing world of lucid dreaming, explaining how it enables dreamers to become aware and even control their dreams, and move on to discussing the scientific methods used to study lucid dreaming, such as using eye movements as a form of Morse code to communicate with researchers. Through studies involving MRI scans, scientists have validated that the brain areas associated with movements become active during lucid dreams.

Matt and Eti also provide valuable insights into sleep hygiene, emphasizing the importance of maintaining a regular sleep schedule and creating an optimal sleep environment. Additionally, our duo highlight unconventional tips such as avoiding naps if you struggle with sleep and taking a mental walk instead of counting sheep to help fall asleep.

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.

Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.

The good people at InsideTracker are also 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.

One of our partners for today's podcast is Element, spelled LMNT. The founders' expertise in physiology, biochemistry, and pharmacology ensures top quality. I use LMNT daily, in workouts and protein shakes, and I've arranged an exclusive deal for you: an 8-count free sample pack with any purchase. Visit DrinkLMNT.com/MattWalker to claim your sample, and enjoy balanced electrolytes without sugar!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt continues his series on the impact of cannabis, THC, and CBD upon sleep this week with an examination into the intricacies of cannabidiol (CBD), which, unlike its psychoactive counterpart THC, does not induce a high but is recognized for its potential therapeutic effects. While studies suggest that CBD may aid in alleviating anxiety, movement disorders, pain, and addiction, in this episode, our host focuses on exploring CBD's potential influence on sleep quality while examining its biochemistry and neurobiology.

Matt explains that CBD modulates the body's endocannabinoid system without directly binding to cannabinoid receptors like CB1 and CB2, which THC targets. Instead, CBD enhances the activity of natural endocannabinoids, extending their effectiveness. This modulation can promote sleep by increasing deep non-REM sleep, as demonstrated in both animal and human studies. Despite these promising results, Matt emphasizes that the effects of CBD on sleep are complex and dose-dependent, with higher doses showing potential benefits.

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.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

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.

Another exciting sponsor is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In this week’s intriguing episode, Matt delves into the topic of precognitive dreams, exploring the idea that some people can predict future events through their dreams. He explains that while this concept might seem appealing, it is actually a result of statistical chance. With around 8 billion people in the world each having multiple dreams per night, the sheer number of dreams increases the likelihood of coincidental matches between dreams and real-life events.

Matt also discusses a groundbreaking study published in the highly respected journal, Nature, which reveals a logical and scientific aspect of future prediction in dreams. The study found that during REM sleep, neurons in the hippocampus not only replay past memories but also simulate and predict future events. This prediction process occurs through sharp wave ripple events, suggesting that our brains use sleep to enhance cognitive function and prepare for future scenarios. This understanding of how sleep aids in memory and future planning highlights the remarkable and scientifically fascinating capabilities of the brain during sleep. Join Matt here today and discover the profound, scientifically grounded ways our brains use sleep to prepare us for the future.

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.

Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.

The good people at InsideTracker are also 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 great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In this 7th installment of their AMA series, Matt Walker and Dr. Eti Ben Simon dive into strategies for improving deep non-REM sleep. They highlight the benefits of vigorous exercise, citing a study by Kaspar Vogt that shows how exercise enhances the quality and stability of deep sleep. Additionally, they discuss how temperature manipulations, like using high heat capacity mattresses, can also improve sleep quality. Interesting insights include findings that intense exercise can improve deep sleep across various age groups, with significant benefits noted in older adults and children.

The episode also touches on the impact of alcohol, noting that it can be extremely disruptive to sleep. They also go on to explain how stress and anxiety can affect deep sleep by activating the fight-or-flight system and increasing cortisol levels. Our duo discusses various techniques for managing anxiety, such as cognitive behavioral therapy (CBT), mindfulness meditation, exercise, deep breathing, and progressive muscle relaxation, all of which can significantly reduce anxiety levels and improve sleep quality. Their conversation finishes up by addressing the potential benefits of saunas and hot springs in enhancing sleep, and underscoring the importance of a consistent bedtime routine.

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.

One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!

I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!

Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.