How To Improve Your Sleep | Matthew Walker

Summary

Matt Walker, a professor of neuroscience at UC Berkeley, discusses the misconceptions about sleep aids like alcohol and marijuana, which actually impair sleep quality by disrupting REM sleep. He debunks the myth that sleep debt can be repaid, emphasizing the importance of consistent sleep patterns and the health risks associated with short-term sleep. Walker also advises against using a snooze button due to its negative impact on cardiovascular health.

Takeaways

• 📚 Matt Walker is a professor of neuroscience and author of 'Why We Sleep', discussing sleep tips and consequences of poor sleep.
• 🍷 Alcohol, often used as a sleep aid, is a sedative that disrupts natural sleep patterns and leads to more awakenings during the night.
• 🛌 Alcohol significantly reduces REM sleep, which is crucial for emotional and mental health.
• 🚫 Studies show that REM sleep deprivation can be as harmful as food deprivation, indicating its essential role in health.
• 🌿 Marijuana, like alcohol, may help with initial sleep but blocks REM sleep, potentially increasing anxiety and depression.
• 🌱 CBD oil, a non-psychoactive component of marijuana, does not seem to impact sleep negatively based on limited data.
• 💤 Sleep deprivation cannot be compensated for by 'catching up' on weekends; it's not like a bank where you can accumulate debt.
• ⏰ Consistent sleep is vital for health; irregular sleep patterns can lead to increased mortality risk and health issues like diabetes and obesity.
• 🛑 Using a snooze button is not recommended as it repeatedly stresses the cardiovascular system, potentially leading to long-term health effects.
• 🕒 Regularity in sleep and wake times is important for overall health; setting a consistent bedtime and wake-up time can help maintain a healthy sleep cycle.
• 🛌 The importance of a consistent sleep schedule is emphasized, suggesting that maintaining the same hours every day, including weekends, is best for health.

Q & A

Who is Matt Walker and what is his area of expertise?

Matt Walker is a professor of neuroscience at the University of California, Berkeley. He is also the author of the book 'Why We Sleep' and specializes in sleep and its impact on health.

What are some common misconceptions about substances that people use to help them sleep?

Common misconceptions include the belief that alcohol and marijuana help with sleep. In reality, alcohol induces a state of sedation rather than natural sleep and disrupts REM sleep, which is essential for emotional and mental health.

How does alcohol affect sleep quality?

Alcohol can cause more awakenings throughout the night, leading to a lack of feeling refreshed upon waking. It also blocks REM sleep, which is crucial for various functions including emotional and mental health.

What are the effects of marijuana on sleep?

Marijuana, like alcohol, can hasten the onset of sleep but blocks REM sleep, potentially leading to increased anxiety and depression the following day.

What is the relationship between sleep deprivation and mortality risk?

Sleep deprivation, particularly when sleeping only five hours a night, increases the likelihood of dying at any time by 65%.

Can the lost sleep from an all-nighter be recovered by sleeping longer the next day?

No, sleep is not recoverable like a bank debt. Even if someone sleeps longer after a night of deprivation, they do not regain the lost sleep.

What is the term used to describe the practice of sleeping less during the week and more on the weekends?

This practice is referred to as 'social jetlag' or sometimes described as 'sleep bulimia' due to its binge-purge profile.

What are the health risks associated with social jetlag or sleep bulimia?

Social jetlag or sleep bulimia is associated with a higher likelihood of suffering from diabetes, obesity, and poor cardiovascular health.

What is Matt Walker's advice on the use of a snooze button?

Matt Walker advises against using a snooze button because it can repeatedly stress the cardiovascular system, leading to potential long-term health issues.

What is the recommended amount of sleep for adults according to Matt Walker?

The recommendation is to consistently get seven to nine hours of sleep every day, both during the week and on weekends.

What is the role of CBD oil in relation to sleep according to the script?

CBD oil, the non-psychoactive component of marijuana, does not seem to impact sleep significantly based on limited data, but more research is needed for a definitive conclusion.