#58 – AMA with sleep expert, Matthew Walker, Ph.D.: Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep

• Matthew's TED Talk, and his favorite public speakers [7:45];  
• How good are the current sleep trackers like Oura, Fitbit, etc.? [10:45];
• Is it bad to eat food too close to bedtime? [15:30];
• How does exercise impact sleep? [17:30];
• How is appetite affected by our sleep quality? [21:30];
• Anxiety, cortisol, and weight gain: An awful feedback loop of sleep deprivation [23:30];
• How to optimize your wind down routine: lights, temperature, & relaxation [26:10];
• How alcohol disrupts sleep (and contributes to Alzheimer's disease) [46:00];
• Sleep's impact on sex hormones, and romantic relationships [50:00];
• Performance, accuracy, and minimizing the damage of shift work [55:30];
• Bed partners: How to sleep in separate beds and retain a good relationship [59:30];
• Can we use sound machines and electrical stimulation to improve sleep? [1:02:40];
• Will we ever be able to "supercharge" our sleep stages using technology? [1:08:30];
• Why sleep is the best insurance policy for lifespan and healthspan [1:11:45];
• Melatonin: How (and how not) to use it for sleep improvement [1:19:00];
• The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia [1:28:30];
• Can CBD and THC be used for sleep? [1:43:30];
• Why haven't we been able to develop a really effective sleeping aid? [1:50:40];
• Can you get too much sleep? [1:55:50];
• What to do (and not do) immediately following a terrible night of sleep? [2:09:15];
• Why a consistent wake up time is king [2:14:30];
• Does poor sleep speed up the aging process? [2:16:00];
• Can different people be more (or less) resilient to sleep deprivation? [2:22:50];
• Finding your optimal sleep schedule and determining your sleep chronotype [2:27:45];
• Defining sleep efficiency and how to improve it [2:33:25];
• Correcting insomnia: A counterintuitive approach [2:35:45];
• How can parents improve the sleep of their kids? [2:41:30]; and
• More.

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