Why sleep matters now more than ever | Matt Walker

Me watching this video at 3 am: "Sounds Interesting"

A good night sleep and you can tackle anything Lack of sleep and everything tackles you

20:50-35:40 Tips if you've had a bad night sleep: 0. Sleep hygiene (control light, cool down your bedroom, mind the caffeine/alcohol intake) 1. After bad night sleep do not sleep in, wake up at your usual time (keep regularity of your body's internal clock). 2. Don't go to bed earlier than usual, even if sleepy. 3. Resist the urge to nap, especially if you don't sleep well at night (it is like snacking before a meal). Tips if you are still struggling: 1. If sleepless in bed for 20-30 minutes - take a break, don't stress yourself. Get out of bed, go do something different, return when you re-learn the association of bed with sleep. "You'll never sit at the dinner table waiting to get hungry". Stop trying so hard to fall asleep, because you will teach yourself that bed is the place where you have to toss and turn. 2. Have a wind down routine. Sleep is not a "light switch", but "landing a plane": the faster you go, the longer it will take to land. Meditate, take a hot shower (also helps you to cool down your blood). 3. Remove clock faces from bedroom. Knowing the time won't help you fall asleep, but will only stress you further. If these things don't work you might have an underlying health disorder. Talk to a doctor to check if there are any disorders. Additional information on using screens before/after sleep: 1. Sleep procrastination - you are sleepy, but think "I'll just check facebook one last time", and then 30 minutes later you are already deficient on sleep. 2. Anticipatory anxiety - when you have your phone next to your bed and you start scrolling first thing in the morning, your brain thinks "the first thing in the morning I will have a ton of information waiting for me" and so becomes restless. Try to stay away from your phone for at least first 5 minutes after waking up.

This the most comprehensive discussion of sleep I've heard in a while. Just listening to the expert speak feels therapeutic. Very helpful information!

I highly recommend that you read his book 'Why We Sleep'. You will never think about abusing your natural sleeping habits again!

His voice is so soothing

4:36 “Sleep essentially restocks the weaponry in your immune arsenal, giving you the greatest chance to fight off infection.”

Matthew Walker is very easy to listen to, it's great to have an expert who can break down the information in a very understandable way for the general public!

Did the video just start with a track of people clapping?! 😂

Tips to get a good night sleep can be found from 20:53

Sleep is critical!

I find that a perfect blindfold helps me to relax. Most nights it allows me to find sleep on a deeper level but even when I don't fall all of the way into sleep, the perfect darkness of the blindfold and the fact that I do not have to focus on keeping my eyes closed tends to keep me in at least a much more relaxed state of mind. There is a big difference from trying to keep my eyes closed, which ends up bringing up it's own stress, and having that perfect darkness blindfold on and being able to just relax my mind.

Matt "Sleep" Walker

Be me, sleeps at 3-4am, wakes up at 8am due to an abnormal fixed bodyclock and be tired for the whole entire day and unable to sleep or nap until its time for me to sleep again. Then cry when the people around you are able to sleep when they feel like it

Saw Matt on Joe Rogan and been following ever since. He is stellar!

me watching this after pulling an all nighter on Animal Crossing

I normally would get triggered with some of this content. I sometimes take several swipes at this type of content to get through it. Your intro about that exact issue allowed me to focus throughout it, thank you.

Remember this guy on JRE podcast. One if the most informative ones in the last few years for sure.

Great talk, thank you for sharing your time

Love you and thank you Matthew Walker.