This episode features Matthew Walker, PhD, who is a professor of neuroscience and psychology at the University of California, Berkeley, and serves as the Director of the Center for Human Sleep Science. Formerly, Dr. Walker served as a professor of psychiatry at the Harvard Medical School. Walker's research examines the impact of sleep on human health and disease. One area of interest focuses on identifying "vulnerability windows" during a person's life that make them more susceptible to amyloid-beta deposition and, subsequently, Alzheimer's disease later in life. In this episode, we discuss how sleep plays a critical role in learning and memory, in the regulation of emotions including loneliness, in the function of the immune system, preventing the formation of amyloid beta plaques in the brain and Alzheimer's disease, glucose regulation and insulin sensitivity. We also discuss how certain dietary macronutrients affect sleep, the effect of sleeping pills and alcohol on sleep, the accuracy of sleep trackers, and so much more. EPISODE LINKS: Show notes and transcript: https://www.foundmyfitness.com/episodes/matthew-walker?utm_source=youtube&utm_medium=youtube&utm_campaign=walker_interview "Why We Sleep." Book: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 PODCAST INFO: Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=walker_interview Apple Podcasts: https://podcasts.apple.com/us/podcast/045-dr-matthew-walker-on-sleep-for-enhancing-learning/id818198322?i=1000430841915 Spotify: https://open.spotify.com/episode/00K1RwtB4O9asDfCFWtWbe Full interview playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi Chapters 00:00:00 - Introduction 00:00:18 - Sleep during development 00:04:14 - Sleep boosts learning 00:13:05 - Learning in contexts 00:18:11 - REM enables creativity 00:23:17 - Dream recollection 00:26:27 - Loneliness 00:35:28 - Impulsiveness 00:38:20 - Psychiatric conditions 00:43:00 - Meditation for insomnia 00:44:09 - Light exposure 00:51:42 - How much sleep is enough? 00:56:08 - Temperature triggers sleep onset and depth 01:02:08 - Panacea 01:09:11 - Immunity & Cancer 01:16:26 - Hormonal imbalance 01:18:40 - Alzheimer's 01:27:59 - Sleep depth 01:30:47 - Sleep apnea 01:33:26 - Preventing dementia 01:36:15 - Sleep changes with age 01:40:34 - Sleep tracking technology 01:43:07 - Blood pressure 01:45:40 - Evolutionary drive 01:48:14 - 4 Pillars of Sleep 01:51:30 - Sleep chronotypes 01:57:50 - Blood sugar regulation 02:04:23 - Appetite & satiety 02:11:10 - Microbiome 02:15:19 - Tips for better sleep 02:20:36 - Alcohol and Caffeine 02:24:05 - Maijuana, CBD, THC 02:26:40 - Sleeping pills 02:31:19 - Cognitive-behavior-therapy for insomnia SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER: Receive emailed episode notifications and regular updates on the emerging science of healthspan. https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=walker_interview Submit your raw genetic data. You can find the circadian report and APOE report at https://www.foundmyfitness.com/genetics?utm_source=youtube&utm_medium=youtube&utm_campaign=walker_interview SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=walker_interview Thank you for watching! SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness PODCAST: Apple Podcasts: https://podcasts.apple.com/us/podcast/foundmyfitness/id818198322 Spotify: https://open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d