Matt returns this week to unpack the complexities of narcolepsy, a neurological sleep disorder often misunderstood and misdiagnosed. He starts by defining narcolepsy, explaining its profound impact on brain and body functioning and its chronic nature, which often diminishes patients' quality of life. Narcolepsy affects about 1 in every 2,000 people, yet most go undiagnosed due to limited awareness and medical training on sleep disorders. With a closer look at the causes, Matt explores how the brain's sleep-wake regulator, orexin, malfunctions in those with narcolepsy, disrupting their sleep cycles and resulting in excessive daytime sleepiness and sleep "attacks."

Delving into symptoms, Matt highlights narcolepsy’s hallmark indicators, such as cataplexy—a sudden loss of muscle tone triggered by strong emotions—and frequent REM sleep disruptions that can lead to vivid hallucinations upon sleep onset. The episode covers diagnostic tools, from sleep studies to brain chemical tests, which help identify the condition. While there is currently no cure, Matt discusses various treatment options, from alertness-enhancing medications to emerging research and therapies. This episode calls for greater compassion and support for those with narcolepsy, emphasizing the importance of awareness and education in managing this life-altering disorder.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

One of today’s sponsors, 23andMe, provides genetic insights into health and sleep, and Matt, who has used it for eight years to understand genetic risks, is impressed by their sleep-focused data. With details on chronotype—whether you’re genetically more inclined to be a morning person or night owl—along with insights on sleep quality, depth, and insomnia risk, 23andMe’s reports offer valuable understanding of your unique sleep patterns. Explore your sleep genetics at 23andMe.com/MattWalker for 10% off your service.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt revisits the concept of "sleep divorce," or "sleep separation" in this latest episode, examining its effects on relationships and well-being. He cites studies showing that up to one in four couples in the U.S. and U.K. sleep in separate rooms, a statistic often underestimated due to stigma. While many fear that sleeping apart harms intimacy, Matt presents data indicating that it can actually enhance sleep quality and intimacy by promoting better-rested bodies and increasing hormones like testosterone and estrogen.

He also discusses new research on the psychology of co-sleeping, revealing that despite poorer sleep quality, many couples feel more satisfied when sharing a bed, driven by a deep-rooted need for social connection, known as "somato longing." This episode encourages listeners to reflect on their own sleep habits and offers advice on discussing sleep separation with partners, emphasizing that the choice to sleep together or apart should prioritize open communication and individual health.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt and Dr. Eti Ben Simon return today for yet another AMA session where they dive into even more fascinating and often quirky sleep questions that have been submitted by listeners. In this installment, our duo explores the evolutionary puzzle of why we sleep, despite the apparent risks it poses for survival. They also share insights into how early organisms, like earthworms, exhibit sleep-like states, which raises the question: did wakefulness evolve from sleep?

As the episode continues, the pair tackle practical questions from listeners on how to fall asleep faster and stay asleep. Relaxation techniques like deep breathing, mindfulness, and avoiding clock-watching are highlighted as effective tools to combat sleep struggles. They also emphasize the importance of maintaining regular sleep schedules, avoiding heavy meals, and reducing caffeine intake. Tune in for expert tips, engaging conversation, and a deep dive into the mysteries of sleep that shape our daily lives.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Today's podcast is sponsored by BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.

The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

As always, if you have questions, thoughts, or feedback you’d like to share, please reach out:

Matt: Instagram @drmattwalker or on X @sleepdiplomat

Eti: X @etoosh or email her at etoosh@gmail.com

Matt Walker welcomes Dr. Jessica Lunsford-Avery, an Associate Professor in Psychiatry and Behavioral Sciences at Duke University to the podcast today. Dr. Lunsford-Avery, a clinical psychologist, delves into the crucial link between sleep and mental health in children with ADHD. Her groundbreaking research explores how sleep impacts daytime impairment in ADHD, focusing on cognitive behavioral therapies to improve both sleep quality and ADHD symptoms. Their discussion highlights the critical need for better understanding and treatment of sleep problems in managing ADHD, emphasizing the powerful role of sleep in overall mental health.

Dr. Lunsford-Avery shares her journey into sleep research, driven by the insight from families about the significant impact of sleep on mental health conditions. Her work shows that up to 80% of children with ADHD struggle with sleep issues, affecting their ability to fall and stay asleep, leading to inconsistent sleep patterns. She explains how ADHD symptoms can disrupt sleep through both biological and behavioral factors, underlining the importance of addressing sleep problems to enhance cognitive function and overall well-being. This episode provides valuable insights for parents and highlights the potential of behavioral sleep interventions like CBTI to improve sleep and ADHD outcomes.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

Another of today’s sponsors is BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.

The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Dr. William “Bill” Jagust, renowned expert in brain science and Alzheimer’s research - and one of the reasons Matt chose to move to UC Berkeley - joins our host today for an in-depth discussion on aging, cognitive decline, and the critical role of neuroimaging, with some sleep talk woven in as well. Dr. Jagust shares groundbreaking insights into how PET scans can detect amyloid and tau proteins in the brain—two key contributors to Alzheimer’s disease—years before symptoms emerge. Together with Matt he goes on to explore the connection between these proteins and brain aging, highlighting the power of biomarkers and advanced imaging in tracking the disease's progression. Our esteemed guest also emphasizes that early detection and intervention are crucial in slowing Alzheimer's progression, but warns that once neurons are damaged, the brain has minimal capacity to repair itself. He further discusses lifestyle choices such as exercise, diet, and sleep, which can lower the risk of cognitive decline, and dives into emerging research on genetic factors like the APOE4 gene. The episode concludes with a hopeful outlook on the future of Alzheimer’s research, offering insights into potential preventive treatments.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Support for today’s podcast comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!

The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

In this latest AMA episode, Matt and Eti are back to tackle listener questions about naps and sleepwalking this time around. They begin by delving into the intricacies of power naps and their impact on brain function and sleep health, and go on to discuss the optimal timing and duration for naps, emphasizing that a balance between benefits and drawbacks is crucial.

Shorter naps of 10-20 minutes are highlighted for their ability to boost alertness and focus with minimal sleep inertia. Conversely, longer naps offer more substantial cognitive benefits but come with the risk of grogginess upon waking, particularly due to the transition from deeper stages of non-REM sleep. The discussion also explores the origins of "power naps," touching on research by NASA and the FAA that underscores the value of napping in high-stakes environments like space missions and long-haul flights.

Addressing sleepwalking, a common sleep disorder in children, our hosts offer practical advice on managing it safely, reassuring parents that sleepwalking often decreases with age and that maintaining a regular sleep schedule can help mitigate episodes. They also provide on how to deal with a child while they are in the act of sleepwalking.

The episode concludes with a thoughtful reflection on the importance of sleep for overall health and well-being, reinforcing the critical role that sleep plays in our lives.

aids, their effects on sleep quality, and achieving optimal sleep health.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!

Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake, And, thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!

Another of today’s sponsors is BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.

Dr. Wendy Troxel returns to the podcast today to discuss the significant impact of sleep on relationships and mental health with Matt. Offering actionable strategies for couples facing inevitable sleep disruptions, Dr. Troxel emphasizes the importance of communication, suggesting that couples anticipate sleep challenges, share responsibilities, and use tools like the "slangry" label to recognize and manage sleep-deprived behaviors. She also highlights the importance of timing conversations and creating positive shared experiences, even when sleep-deprived, to maintain relationship quality.

Dr. Troxel further debunks common myths about sleep and relationships, including the misconception that sleeping apart signifies a troubled relationship or that snoring is merely a nuisance. She stresses the need for couples to understand and respect their chronotypes—whether they are early birds or night owls—and to find harmonious solutions that accommodate their different sleep patterns. By prioritizing sleep and maintaining open communication, couples can enhance their relationship, reduce conflict, and improve overall well-being - sleep is not just a personal health issue but a critical factor in sustaining healthy, connected relationships.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on

This week, Matt shines his spotlight on the intriguing topic of melatonin use for individuals living with autism spectrum disorder (ASD). While melatonin has been discussed in previous episodes in relation to sleep enhancement and antioxidant properties, today's focus is on a recent meta-analysis that examines its effectiveness in treating sleep disorders specifically in those with ASD. This deep dive is prompted by new data and the pervasive sleep challenges faced by individuals with autism, making it a timely and important discussion.

Matt explores the nuanced mechanisms and varied sleep problems associated with ASD, emphasizing the importance of personalized treatment plans. The episode highlights how melatonin can potentially aid in increasing total sleep time and improving sleep onset latency, though it shows variable results in sleep efficiency. Listeners are reminded that while melatonin offers promising possibilities, it is not a one-size-fits-all solution and must be considered carefully, particularly in terms of dosage and individual conditions. Additionally, the discussion includes potential adverse effects and the importance of medical supervision when using melatonin as a treatment for children with ASD.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Support for today’s podcast also comes from Magic Spoon. I’ve always loved cereal, but focusing on wellness meant giving it up due to unhealthy ingredients. Enter Magic Spoon, introduced to me by Dr. Peter Attia. Their high-protein, low-sugar cereals transformed my mornings, and now, they've added Magic Spoon Treats, packed with 11g of protein, 1g of sugar, and only 4 net carbs in flavors including chocolate, peanut butter, and strawberry milkshake. And thanks to their generosity, you can now take advantage of a special offer: Get $5 off at magicspoon.com/mattwalker. Enjoy!

The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.

Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.

As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.