World No.1 Sleep Expert: New Science, The Hidden & Unexpected Reason You're Always Tired

Dr Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and one of the world’s leading experts on sleep science, with over 20 years of research. He is host of The Matt Walker Podcast and bestselling author of ‘Why We Sleep: The New Science of Sleep and Dreams’.

He explains:
◼️The shocking link between poor sleep timing and increased cancer risk
◼️How alcohol and caffeine silently sabotage deep sleep and mental performance
◼️Why screen time and light exposure before bed are secretly rewiring your brain
◼️How “sleep banking” before stress, travel, or work sprints can boost resilience
◼️Why parents, professionals, and athletes all need radically different sleep strategies

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00:00 Intro
02:20 Sleep Changes Your DNA
04:48 The Stigma Around Sleep and Laziness
08:29 What's Stopping People From Sleeping?
10:45 The Shocking Link Between Weekend Sleep-Ins and Heart Disease
14:35 New Research: Sleep Banking for Low-Sleep Periods
16:11 Boost Cognitive Performance With This Sleep Hack
19:01 3 Ways to Instantly Improve Sleep Quality
20:29 It's Not Blue Light That's Keeping You Awake
21:48 Melatonin Doesn’t Make You Sleep – Here's What It Does
24:15 How Much Melatonin Is Right?
25:41 The 1% With a Nocturnal Clock Who Can't Sleep Until 3 AM
27:12 Is Melatonin Really the Magic Sleep Pill?
30:19 The Trade-Offs of Sleep Medication
34:51 The Key to a Digital Detox
35:32 The 4 Macros of Good Sleep: QQRT
36:49 The Minimum Sleep Needed to Stay Alive
42:35 How Sleep Regularity Predicts Life Expectancy
46:37 Try This 7-Day Sleep Enhancer Challenge
53:11 How to Tell If Your Room Is Dark Enough for Sleep
01:00:50 Why Counting Sheep Doesn’t Work
01:02:44 The Better Alternative to Counting Sheep
01:04:23 Magnesium for Sleep: Does It Really Work?
01:11:34 Ads
01:13:20 How REM Sleep Works and How to Maximize It
01:20:17 Why REM Sleep Is Important
01:21:54 Entering a 'Psychosis' State During Dreams
01:24:51 Rewriting Trauma Through Dream Healing
01:30:58 Nightmares as a Warning Sign for Mental Health
01:35:55 REM Sleep Is Like Group Therapy for Memories
01:39:17 Ads
01:41:04 The Dystopian Future: Superhumans Who Sleep Only 6 Hours
01:45:04 Could Humans Be Engineered to Sleep Less?
01:50:06 Why You Crave Junk Food When Underslept
01:54:23 A New Drug That Could Help With Insomnia
02:03:37 What Did Success Bring You?
02:07:20 I Didn’t Believe in Finding “The One”
02:28:54 The Future of AI and Sleep

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Podcast - https://bit.ly/489MJhA

You can purchase Dr Matthew’s book, ‘Why We Sleep’, here: https://amzn.to/445SIl2

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