YouSaid · the spoken record

Matthew Walker

lines on the record: 148
first: 2023-02-08
most recent: 2023-02-08
sittings or episodes: 1
sources: podcast

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“I mean, it's pretty ridiculous when you think about it because last night you and I, when we went to sleep and we started dreaming, we became completely psychotic. And before you reject that sort of diagnosis of my nighttime psychosis, I'll give you five good reasons. When we dream, we start to see things which are not there. So you're hallucinating. You also believe things that couldn't possibly be true. So you're delusional. You get very confused about time and place and sometimes also person as well. So you're suffering from disorientation. You often have these wildly pendulum-like almost fluctuations in your emotions. And it's what psychiatrists will call being affectively labile or emotionally labile. And then how great you and I both woke up this morning and we forgot most, if not all, of that dream experience. So we're suffering from amnesia.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“I think perhaps we could do is start with what basic dreaming is and what it is perhaps psychologically neurologically from the level of the brain because neurological is important when we try to understand what lucid dreaming is and how it's different to standard dreaming. And we can also touch on the functional benefits of dreaming, but maybe we could leave that aside. I think we spoke a little bit about that before in the first episode. From a psychological level, dreaming.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“A little bit like working out, you know, if I go to the gym for an hour, and for the most part, I'm probably only working out for maybe 40 or 30 minutes because I'm looking at my phone and chatting to people, checking social media, whatever it is. And so you're only really working out for 40 of those minutes. It's not an efficient workout. But now my gym says, I'm sorry you were limiting it to 30 minutes every day. You've got no more time than that. After a couple of days, I don't have the choice. I'm thinking, I'm not getting my workouts in. So I put my phone on silent, turn it off, and I just go in there and I hit the gym hard and I work out for 30 minutes straight. My efficiency has improved.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Because when you are suffering from insomnia, and I've had my bouts too, and I know that you've spoken publicly about struggles before, you go into the bedroom and the bed just looks like the enemy and you have lost all confidence in your ability to sleep. And at that point, your sleep controls you. But by way of CBTI and sleep restriction therapy, you turn the tables. Now you control your sleep, not your sleep controlling you. And you regain confidence. That is a huge win. I can't tell you how big that is for people with insomnia. It's a terrible fear when they go into the bedroom. They just convince themselves it's not going to be my night. Does that sort of help? I know it's a long explanation”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“and they're now sleeping a solid five hours. But remember that's better than where they were they were in bed for eight hours, and they were only sleeping for four hours, so I have added an extra hour and they're in bed for less time. And then gradually what we do is we start to back that up. Once you're stable and your sleep efficiency is 85, 90%, then we'll say, okay, now go to bed at 2 a.m. And then now let's go to bed at 1.30 a.m. And now let's try 1 a.m. And gradually we back it off. And essentially it's like hitting the reset button on your Wi-Fi router. You are retraining the sleep system. And in doing so, you can start to get people's confidence renewed because that's a big problem with Insomnia.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Happens is that as long as you commit to it and it has to be committed and you have to work with someone who's going to motivate you and it is hard, but it works. And after the second night of being in bed for five hours, you've been awake for longer. So now you've been awake for 19 hours during the day and you're only in bed, assuming for five hours. And that increase in your adenosine, because you're awake now for 19 hours straight for one day, for a second day, for a third day, it all starts to accumulate. And then at one point, maybe, and it depends on the patient, let's say about four or five days after that, they get into bed at 2.30 a.m. or 3 a.m. And then the next thing that they remember is their alarm going off at 8 a.m. And for the first time ever, they have slept all the way through from front to back. Now, in that example, I've restricted the bedtime by three hours.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Get into bed and you're going to be knocked out. Why? Because you've just got. So we do a diluted version of that in CPTI with sleep restriction therapy where we say, okay, you're going to bed just for argument's sake at midnight and you're waking up at eight. Now what I want you to do is actually compress that window of time. And I want you to go to bed not at midnight, but now push it, go to 2 a.m. or 2.30 a.m. or let's say 3 a.m. But you still wake up at the same time. So were we restrict your sleep is not by having you wake up any earlier, which is kind of miserable and most people like. Most people feel it's easier to go to bed later than wake up any earlier. So we start there. We limit the amount of time that you're in bed and we restrict it down to maybe six hours or five hours. And the next day you're going to feel miserable. You know, you've only been in bed for five hours. But what”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Efficiency of 50% half of the amount of time that you're in bed, you're awake, half the time you're asleep. We want to see that around about 85 or greater in terms of your sleep efficiency. That's what we think is healthy. And so rather than actually having you stay in bed for any longer, we do the opposite. And we use the biology of your brain and something called sleep pressure. So from the moment that both you and I woke up, we've been building up a chemical that we've sort of discussed with regarding caffeine, which was adenosine. And the more adenosine builds up, the sleeper you feel. And the longer that you're awake, the heavier that weight of sleepiness will be weighing you down. So just take the extreme of, let's say you pull an all-nighter or you're awake for 36 hours. Imagine how tired you are at that point when you get into bed that following night. It's almost as though nothing's going to stop you. Earthquakes, wildfires, you're just going to...”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“And CBTI has a number of different features in this treatment, this therapy approach. But one of the most potent tools in the box of the CBTI therapist is sleep restriction therapy, which sounds paradoxical. You know, you come to me and let's say I'm your sleep clinician, you say, I am not sleeping well. I'm in bed for about eight hours, but I think I only maybe sleep for four, four and a half hours. I'm just not getting enough sleep. Can you help me? And my response to you is, excellent, I've got a great treatment for you. It's called sleep restriction therapy. And you hear the kind of the record scratch and you say, hang on a second, I just told you I'm not getting enough sleep and you're telling me we're going to restrict my sleep. It's actually a poorly termed phrase. It should really be called bedtime restriction therapy. And it works in the following way that right now, if you take that example, you're in bed for eight hours and you're sleeping for four hours, you have a miserable sleep efficiency. So you have a sleep.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so I think one of the sort of the conventional tips for sleep you can find all over the internet and idiots like me you can hear speaking about the five tips of better sleep hygiene. And there's very good evidence for why those are sensible things to put in place. But what about the unconventional? And one of the unconventional components is to limit your sleep times, you said there is the principal treatment for insomnia should not be the first line defense of sleeping pills that we discussed in the last episode. The current recommendation is something called cognitive behavioral therapy for insomnia or CBTI. And as you can tell by the term, it works on two things. Cognitive things, in other words, your thoughts and your beliefs about sleep and then your behaviors. What are you not doing that you should do to help your sleep and what are you doing that you shouldn't be doing and you should stop doing to help your sleep? And that's the CBTI component. If you look across the study,”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“It's difficult to look at those ratios if you try to match the paper in part because of the The administration because it's direct administration rather than going through sort of hepatic clearance and the stomach and all of that stuff. So it's going to be tricky, I think, to do the one-to-one transformation. Certainly what we found with studies, if you are looking for a melatonin sleep benefit, there was one paper that demonstrated probably the optimal doses somewhere between about 0.3 to 0.5 milligrams of melatonin. Now if you go onto the internet, it's going to be very difficult for you to get something even as low as one milligram. And here we're talking about maybe half of that dose of concentration. Most, you're lucky if you can find three milligrams. Most will be five milligrams or 10 milligrams. That's the whopping dose that we're talking about here.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, that it was directly altering the androgenic benefits that would normally happen during development during adolescent development. And it was inhibiting that androgenic and Andro obviously being the sex hormenic being the promotion, the genesis. So it was inhibiting the normal development of the testes and therefore leading to a failure to promote them in terms of their size and development. I think they even have now done studies where they were showing that the seminal tubes themselves, the tubes for the semen, were also impaired as a consequence of high doses of melatonin as well. I could have that wrong, but that's my recollection.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“You don't, however, you don't get the light signal to your supercharismatic nucleus, your brain gets confused about is it nighttime outside or is it daytime? And therefore sleep is very disrupted. They have actually what's called a free running sleep system where they just run around the clock in terms of the circadian rhythm. It's not regulated and set to the light dark cycle. Hence we use melatonin. How normative is that case study firstly, it's one person. Secondly, it's in someone who has a deficit that already alters melatonin regulation. Again, I think it's a fascinating study, but I'm not sure I put too much weight in it right now.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“No, It's wonderful acumen. That's exactly why we often will work with melatonin, with these patients. Now, it depends on the form of the nature of blindness. For example, if it's blindness because, let's say that you had damage to the back of the head and you damaged your visual cortex, the eye itself, the retina is intact, the optic nerves are intact, but it's the back of the brain where you've got that blindness disruption. That can happen. That's not necessarily a concern because the light signals are still at least coming down the optic nerves and hitting the suprachismatic nucleus, this 24-hour and the suprachismatic nucleus, by the way, is where your circadian rhythm sits. It's the master clock, the master 24-hour clock within the brain. You've got clocks all over the body, but that's the one. It's kind of one ring to rule them all. It's like the Lord of the Rings. It's one clock to rule them all. That's the SCN. And that still gets light in people who have intact retina and intact optic nerves.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“He was so close. Always screw that up super chiasmatic nucleus. And it refers to the chiasma, which is a Latin derivative term meaning crossing. And it's where your two optic nerves from your left and right eye meet and then cross over and reverse to the back of the brain. It's right at that fulcrum of the cross. And it's just above it, hence supra meaning above, chiasma meaning the crossing and the nucleus, obviously. So supra chiasmatic nucleus.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“So please keep that in mind. I do think, though, that there is, you know, I said that melatonin is the sleep timing hormone. There is one study that I looked at where I think you could argue that melatonin has a sleep generating benefit above and beyond simply the timing of your sleep, which is that when you give it in somewhat higher doses in rats, it's thermoregulatory and it causes hypothermia, not hypothermia to the degree of life concern, but basically it reduces core body temperature. And we know that you've got to drop your core body temperature to get to sleep. So I think melatonin, if it does have a sleep benefit, could be acting through this root of temperature. And I think that's fascinating for me at least.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Around melatonin. I don't mean to scaremonger, but firstly, there's some really fascinating data in juvenile male rats where when you give high levels of melatonin, you get testicular atrophy. You get testicular shrinkage. So that is certainly a concern, especially now we're seeing melatonin doses in pediatric populations. It's a real big concern. We also know that high doses of melatonin will block the ability of your hippocampus to form new synapses. Hippocampus is a memory-related center, and therefore it makes it more difficult to learn you information because you can't form brain connections as well.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Harm, no foul. The problem is that's not how people That people are using it for six months, 12 months, five years. And therefore, I don't think we've got any scientific data to meaningfully tell the public that they should not have these concerns. In my humble opinion too. And the reason I say that, you know, you can think about something like testosterone supplementation in males. You can use supplementation. And after, you know, three or four months, if you stop, testosterone production from the testes themselves will start again. But there is a concern that has to be had between the physician and the male who wants that prescription that if you continue to take it long term, it may ultimately shut down the production of testosterone. And when you stop after a long-term use six months, 12 months, if you don't go back to producing your own testosterone, is that true of melatonin? We don't know. But the reason I also would caution people.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Firstly, and I think they're right that melatonin overall in terms of its mortality risk profile is quite low. It seems to be a somewhat safe molecule in the sense of absolute death. But that's obviously a very extreme threshold for you to use. People then also cite a study where they said if you dose for a high concentration for a long period of time, there was no change in the individual's generation of melatonin itself. But if you look at that study, it's actually a case study in a blind individual, and they were dosed with melatonin at high concentrations for, I think it was about five, I think it was about, no, it was 37 days, so yeah, about five weeks. And sure enough, by the end of that, when they withdrew the melatonin supplementation, the individual went back to producing the same amount of melatonin that they produced before. So you could argue from that perspective, no.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“More than what was stated on the bottle because, at least in the US, it's not FDA approved. And just recently, maybe it was gosh, three, four weeks ago, there was a report demonstrating that melatonin overdoses that have been reported to the US Poison Control Center, they've risen by 530% over the last 10 years. And what's especially concerning is where that bump is happening, it seems to be particularly in pediatric populations too. So, you know, we need to exactly keep that in mind. But coming back to your question, that is far too high of a dose. And the concern is about shutting down the brain's feedback. That's one of the taxes that you could pay. Some people have pushed back on social media and the internet to suggest”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“So you're absolutely right in your thinking the body has a huge number of feedback loops and when you start exogenously meaning taking it from the outside and in, you can play with those feedback loops where you start to shut things down. And the concern with melatonin, even at 5 milligrams or even three, and certainly at 10, what we would classify that is as a supra physiological dose, meaning that it's a dose of a concentration that is maybe 10 times anything that your body would naturally release. So it is a whopping dose in that regard. By the way, you've got no idea whether it's 10 milligrams or not. There was a study that looked at 30 different brands and what they found was that based on what it said on the bottle versus what was actually inside of the capsules, it ranged from, I think it was about 83% less to 478%.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Line and begins the race, but it doesn't participate in the race itself. That's a whole different set of chemicals. So melatonin is potentially useful when you're traveling between different time zones. But once you're stable in a time zone, that evidence is very clear when we look across all of the studies and we gather them together in the same statistical bucket and it's called a meta-analysis approach. What you find is that melatonin will only increase the speed with which you fall asleep by 3.9 minutes, which is really not that different to placebo. And it only increases your sleep efficiency by just 2.2%, which is really not fantastic as a sleep aid. But it's understandable when you then go back to what we were just describing as the mechanism. Why would it improve the quality of your sleep?”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“You look out there in terms of the silver back 500 pound gorilla of the sleep supplement world, it is melatonin. It commands a multi-billion dollar segment of the market, which is utterly stunning to me. Melatonin is not really going to be your sleep friend. And for a number of reasons, I think people don't understand what melatonin does. Melatonin is a hormone. By the way, it's sometimes called the hormone of darkness or the vampire hormone just because it comes out at night doesn't mean that you start like biting into people's necks, but it's simply that it signals night time to the brain. And what that does is it regulates the timing of your sleep, but it doesn't participate in the generation of sleep itself. And so you could think of melatonin like the starting official at 100 meter Olympic race, that melatonin brings all of the races to the”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Next lesson. I'm taking this down. Yeah, where's that position in Austin for me at the university? Quick to jump from UC Berkeley. Anyway, sorry”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Your sympathetic nervous system is switched on. And I'm sure you've had the experience, I've had this too. You know that you're tired. You know that you are so sleepy and fatigued. But maybe it's because, you know, you've just done a big event on stage and you're just so wired. And it's called the wired but tied phenomenon where you're desperately wanting sleep, but you can't. The reason is because your sympathetic branch is still switched on. But post-coidly, what happens is that you go back to the opposite side, which is the parasympathetic, which is this quiescent calming branch of the nervous system. And that is the royal road to better sleep. So it's almost as though the orgasm removes the block of the flight or flight branch of the nervous system and pushes you into that relaxed autonomic state. And so I think that's, you know, how do we work that with new sleep novel medications, sleep-inducing novel medications too?”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Of the nervous system. It's not been revoked. I was trying to come in that. But what's interesting is that you cannot fall asleep.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Capacity. I think the second part of those two chemicals, however, is also the other side of the coin, which is the nervous system itself that when you are engaged in the act of sex, the fight or flight branch of the nervous system, what's called the sympathetic nervous system, which is not that at all, it's very agitating and aggravating, it actually should be called the 3Fs branch. Now, I think about it, which is the fight, the flight, and the fornication branch of the nerve.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“So, one component is working at the level of the brainstem. The second is working at a much smaller structure, but more in the middle of the brain called the hypothalamus, which is actually where we have what's called the sleep wake switch. And it's literally like a flip-flop device. And there is some signaling direction of vasoprescent on that sleep switch within the hypothalamus itself too. But right now, I think it's pretty unclear as to exactly how those mechanisms unfold. But I do find them interesting because if we're looking for novel sleep aids, you know, or joking aside, then should we be thinking about combinations of oxytocin and phasopressin as novel sleep-inducing”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“It's possible, but it seems to have a sleep inducing mechanism. And we don't truly understand why, but we think that it's perhaps working at two different levels of the brain. One is directly at the level of the brainstem itself, where you're starting to shut down the wake promoting regions. And I think we discussed that in the previous episode. Things like histamine nor adrenaline, serotonin.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“It's a playful topic, of course, and we joke, but I do find it interesting regarding the biology. And we've tried to scratch the surface here and dig down. Firstly, what we found is that the benefit of sex with orgasm on sleep is hormonally related. But now it seems to be that when women engage in intercourse that result in orgasm, there is an increase in a hormone called oxytocin, which I'm sure many people have heard of. Now, to a lesser degree, there is also an increase in men. But firstly, we know that oxytocin is a sleep-inducing molecule, and you can inject this into the brains of different animals. We don't do animal work. We do human work, but you can see that sleep induction benefit. The benefit in men seems to actually be about a different chemical called vasopressin. And although that story is just starting to emerge, it seems to be those two hormones, oxytocin, more so for”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“What we've also discovered is that masturbation again, as long as it's associated with orgasm, produces a 47% increase in your sleep quality. Actually, it will decrease the speed with which you fall asleep by about 50%. And you'll hear this a lot. Some people will say they use it as a method when they're struggling with sleep. They will actually masturbate to try to help their sleep. Masturbation is not as impactful as intercourse based on the data, but it's a sizable benefit that rests in your hands, I guess. But it's a non-trivial benefit. And, you know, I think you can.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, isn't it just there's a real divorce rather than a sleep one? But I think the evidence is actually favorable that when we survey couples, what we find is that sleep, although there's a caveat here, sex as long as it's associated with orgasm, and I'm not pointing to any one of the two sexes, maybe males, but please keep this in mind, that sex as long as it accomplishes orgasm is associated with about 70% increase in reported sleep quality that following night. And people do fall asleep faster as a consequence. And we're learning about the mechanisms, but I would say that it's probably quite depressing to hear that news if you're, let's say you're single or you don't have a partner or your partner is away for a while, you don't have to worry too much because it turns out that masturbation is a reasonable stand-in.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Improve sleep if there is such a thing. Yeah, and one should never state that that's the reason, you know, you say, you know, darling, is it, could we just venture into the federal room? Of course. Well, it's because I've had really rough sleep the past couple of nights. And could you just like please knock me out?”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Muscle mass thermogenesis, it's also regarding, and thermogenesis really comes onto metabolic rate, and then it's also hormonal based on testosterone, which is in part of thermogenic hormone in and of itself. That temperature difference we can measure and we can see it actually studies were done before we were looking at this”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“I am so stealing that. Because, yeah, when you bring that up at a dinner conversation and you finally admit it to your friends, they all think, oh no, they're on the rocks. But furniture polyamory, all sorts of swings from the ceiling and...”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Bed, having a cuddle, saying a good night, and in the morning waking up and doing the same thing. So if you have a sleep divorce, what you can also do is build that in. So, you know, whoever goes to bed first, the other person comes in, you have your time, sort of cuddle, do whatever you need to do, and then you leave, and then you repeat the same process in the morning. You don't have to do that every day, of course. It's not going to be practical. But in that way, you sort of get the benefits of sleeping together whilst still having a sleep divorce, if that makes some sense. So I would just say, you know, be honest with yourself.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Not suggesting that sleep divorce is for everyone by any means whatsoever. There are some people for whom they endorse sleeping with their partner for lots of reasons, safety, security, intimacy. But I think if you are interested in it, take us graded approach. And I would suggest firstly just having an open, gentle conversation and don't be defensive about it. The second is don't suggest that it's permanent. Offer the idea that look, could we do this, darling, could we do this for the next week or the next two weeks? And I'm not suggesting it's forever. Let's just see and let's just try it on for size. Then I think what people misunderstand about sleeping together in the same bed is what they miss. They don't really miss the majority of time because for the majority of time you're asleep and you're non-conscious. What you really miss are the bookends of sleep. That sort of getting into...”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“And the reason is because you lose empathy. When you're not sleeping well, your ability to empathize with other individuals, and we know have demonstrated why in terms of the brain networks, you decrease that capacity for understanding the other. And no wonder you're fighting and you're fighting in a pretty poor way.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Fungible. It is, it's self reported. So many of those scales are subject. You know, it's very much like pain that it's when it comes to libido, it's somewhat difficult to quantify. And of course, it's not just about innate biological libido. The conditions have to be right. You have to have the relationship with your partner, which actually also reminds me, by the way, when couples are not sleeping well. And this was a study from UC Berkeley, not from my lab. But what they found is that they have more fights. They don't resolve conflict nearly as well between them when they're having a fight.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“High volume versus when people are not getting sufficient sleep. And we think that's due to the estrogen that when estrogen is in normative amounts because you're sleeping well, there is greater vaginal lubrication, which therefore leads to greater sensitivity and greater pleasure by way of sex. And then the final aspect is libido. We've also found that when a woman obtains an extra one hour of sleep, there is a 14% increase in her desirability to be intimate, to have sex with her partner. And I find that interesting because if you put it in context, the FDA approved drugs for increased libido in women, things like, I think it's called Vilisi is one of them, I know, that will increase libido in women by about 24%. But here is the simple addition of one hour of extra sleep. You can get more than 50%. Percent of that benefit drug free”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“If you prefer, I think probably best, but we know each other quite well now, so maybe anyway. So in terms of the hormones, firstly, we know that testosterone, gosh, it takes a pretty sharp nosedive in males and in females when you're not sleeping well. Males who, if we put them on a diet of maybe four or five hours of sleep, they drop their levels of testosterone somewhere by about 10 years of aging. So a lack of sleep will age a man by a decade in terms of virility. It's also true of estrogen in women. And so when those two sex hormones are not in play, you get a reduction in the quality of the sex life. The second component, and this is data that we've only really got in females, less so in males, but the sensitivity of female genitalia increases when sleep is in”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“I'm wondering what you mean by saying take off the glove in terms of this conversation, but let me just skip it. You see, you opened the door, Tim, and I walked right through.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Oh, come on, Matthew. Hold it together. But it turns out that the opposite is true, that when you get a couple who are sleeping well, their sex life actually improves. And it's probably for three reasons that we've uncovered. The first is hormones. The second is sensitivity. And the third is libido. And I'll try to park my Hugh Grant and get right into it. In terms of the hormones, take off the glass. Take off the glass. Take the gloomy. It's time.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Thank you very much. Can we just get over this? It's my desperately unfortunate Hugh Grant jeans that has me sort of trying to navigate around the topic rather than just like saying it straight. So thank you, Tim. Yes, if you're not sleeping together, then you're not having sex. You're not having intercourse.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“There is pretty good evidence from the science as to why that number may make sense, why 25% of all couples suggest that. When we study couples who are sleeping together, objectively on almost every measure that we can quantify about sleep, sleep is worse when you're sleeping as a couple relative to when you're sleeping separately. The twist in the tail there, though, is that when you ask people about their satisfaction of sleep, there is definitely some group of individuals that say, look, I feel more satisfied with my sleep when I'm sleeping with my partner than when I'm sleeping separately, despite the fact that Sleeping together. And the exact opposite is true.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“We think that that may be in part an underestimate because of the stigma associated with it. And if you survey people anonymously, you get to a number of almost one out of every three people will admit to waking up at least in different locations.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“That's right. That's right. Yeah. So a sleep divorce is where you will sleep either in separate locations or at least in separate beds. The diluted version of the sleep divorce rather than sleeping in separate rooms and separate beds is called the Scandinavian method, which you think sounds so much more salacious than it actually is, which is essentially you've just got two separate beds that you put side by side. And that's the diet version of a sleep divorce. But I do think that sleep divorce idea is important because it is a taboo and it also can marketedly improve things for people. So when we've looked at survey data both in the US and also in the UK with the National Sleep Council there, what you find is that about one out of every four couples who are surveyed will tell you that they have had a sleep divorce, that they will sleep in separate beds.”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT
“Maybe we could start with how sleep impacts sex. Begin with actually the literal idea of separating those bed fellows and to the question of should you have a sleep divorce as a couple to prevent a real one”
2023-02-08 · The Tim Ferriss Show · #654: Dr. Matthew Walker, All Things Sleep Continued — The Hidden Dangers of Melatonin, Tools for Insomnia, Enhancing Learning and Sleep Spindles, The Upsides of Sleep Divorce, How Sleep Impacts Sex (and Vice Versa), Adventures in Lucid Dreaming, The One Clock to Rule Them All, The IP Addresses of Your Memories, and More · IDENTIFIED FROM THE TRANSCRIPT