Episode Number: 1109
Episode Guest: Matthew Walker
Original Airdate: April 25, 2018
Episode Sponsors: Cash App, Zoom Video Conferencing, ZipRecruiter
Guest Bio: Matthew Walker is professor of neuroscience and psychology at the University of California, Berkeley, and founder and director of the Center for Human Sleep Science.
Topics Discussed: Only half your brain is asleep when you’re staying in a hotel room; quality of sleep is important; how alcohol and marijuana block you from dream sleep, and why you dream more intensely when sober again; more talk about marijuana and sleep; alcoholics and delirium tremens; people who brag about how little sleep they get; men who sleep only 5-6 hours per night have the testosterone levels of someone 10 years older; Courtney Dauwalter sleeping for one minute during a marathon; marathon athletes and hallucinations; Peter Tripp stayed awake for 200 hours and it drove him mad; what happens with the brain when you sleep; some parts of the brain become 30% more active when you sleep, while other parts shut off; why do we forget or lose our dreams in our memories when we wake up; noradrenaline; acetylcholine; DMT; why do some dreams seem so real; more talk about marijuana and sleep; all stages of sleep are important; what happens to the body during REM sleep; Joe talks about how he used to throw kicks in his sleep when he was competing in martial arts; talk about rats, sleep, dreaming, and memories; sleep is the greatest legal performance enhancing drug for skill learning and memory; he suggests people get between 7-9 hours of sleep per night; more talk about athletes and the importance of sleep for performance; visualization is similar to sleep and dreaming for athletes, but is less effective; more talk about sleep and motor skill performance; sleep-inspired creativity; Thomas Edison’s sleep patterns; having a problem and being told to “sleep on it”; W. M. Keck Observatory; we don’t see the stars anymore because of light pollution; home and its effect on sleep; if someone has a hard time sleeping they need: a regular sleep schedule, to make the bedroom and rest of the home dark, and keep the home cool; importance of temperature and light on sleep; midnight should mean the middle of the night; (1:00:00) sleeping twice per night; diet and sleep; how does he measure someone’s health from their sleep; the shorter your sleep, the shorter your life will be; being awake damages the brain, sleeping repairs it; people who work shift work (evenings or nights) and the negative health impacts on the body; night shift work has been classified by the World Health Organization as being a carcinogen; people who work shift work eat more and are more likely to be obese; you eat more when sleep deprived, but also eat more of the wrong things; as obesity has increased, the average amount of sleep has decreased; naps are beneficial but won’t make up for sleeping less each night; sleep is not like a bank; humans are the only species who deprives themselves of sleep for no reason; intermittent fasting and sleep; multiple days of fasting will negatively affect sleep; ghrelin/hunger hormone; being awake for 20 hours is the same as being drunk cognitively; drowsy driving leads to a car accident every 30 seconds; drowsy driving kills more people than alcohol or drugs; driving and microsleeping; driving is like a sedative; talk about the link between teenagers, sleep, school schedules, and car crashes; school schedules have shifted to start earlier and earlier; the effect of school starting times on academic achievement; we are working longer hours and commuting longer distances than ever before; don’t go to bed either too full or too hungry; melatonin is good when you’re travelling between time zones, but is like a placebo when you’re taking it nightly; 50% of people aren’t getting enough sleep; the average person is only sleeping 6.5 hours per day; no one can survive on six hours of sleep daily without impairment; you don’t know you’re sleep deprived when you’re sleep deprived; sleep deprived people aren’t as productive, efficient, or creative at work; sleep deprivation and writing; more talk about how not getting enough sleep is bad and how it can lead to cancer or heart attacks; effect of sleep deprivation on DNA; Joe talks about delivering newspapers while sleep deprived; only 1% of the population can survive on 5 hours of sleep, the other 99% need 7-9 hours; Ronald Reagan, Margaret Thatcher, and the possible connection between lack of sleep and Alzheimer’s; there are no countermeasures to a lack of sleep; Modafinil; Adderall; lack of sleep for a child could cause behavioral issues similar to ADHD; doctors only have around two hours of education on sleep; less than six hours of sleep for a surgeon leads to a 170% increase in risk of surgical errors; when a medical resident finishes a 30-hour shift, there is a 168% increase in risk of a car accident; William Halsted’s cocaine habit; 1 in 5 medical residents will make a serious error due to lack of sleep; 1 in 20 medical residents will kill a patient due to fatigue-related error; lack of sleep in medicine is an epidemic; hospitals are one place where people need a good night’s sleep but can’t get it; what doctors think of his research and book Why We Sleep; sleep is not a pillar of health along with diet and exercise, it is the foundation of health; governments need public health campaigns about the importance of sleep; lack of sleep costs nations 2% of their gross domestic product; Alaskans and circadian rhythm and seasonal affective disorder.
These are the books that were mentioned and/or recommended during this episode:
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