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Published Nov 27, 2018

126: Matthew Walker | Unlocking the Power of Sleep and Dreams

Matthew Walker, Professor of Neuroscience and Psychology, reveals the critical importance of sleep for health and cognition, offering practical tips on managing sleep quality, caffeine, and jet lag.
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  • Caffeine

    explains how caffeine affects sleep quality and offers tips to manage its consumption. He highlights that caffeine can increase alertness by raising core body temperature, but consuming it before midday may indicate self-medicating for sleep deprivation. Studies show that even a standard dose of caffeine in the evening can reduce deep sleep by 20%, equivalent to aging a person by 20-30 years 1. Walker also discusses the concept of caffeine's half-life and quarter-life, emphasizing that caffeine consumed at noon can still affect sleep at midnight 1.

    Caffeine mutes the sleepiness signal in the brain, leading to a cycle of increased consumption and disrupted sleep.

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    This cycle, known as a caffeine crash, forces individuals to consume more caffeine to regain alertness, perpetuating the problem 2.

       

    Jet Lag

    Walker provides strategies to manage and reduce the effects of jet lag. He advises avoiding alcohol and caffeine during flights, as they hinder the adjustment of the biological clock to new time zones. Upon arrival, engaging in light exercise and getting at least 30 minutes of natural daylight before 10 a.m. can help reset the body clock 3.

    Food is a powerful trigger to reset your biological clock, just like daylight.

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    Walker also recommends sleeping during the first half of long flights and staying awake for at least 14 hours upon arrival to build up sleep pressure for a good night's sleep 4.

       

    Sleep Hacks

    Walker shares various tips and tricks to improve sleep quality. He explains the role of melatonin, the hormone of darkness, in signaling the brain that it's time to sleep. Taking a small dose of melatonin, about 0.5 to 2 milligrams, 45 minutes before bedtime can help adjust to new time zones 5.

    Most people acquiesce to about eight to nine hours of sleep in young health.

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    Walker also mentions that removing modern distractions and allowing the body to find its natural sleep rhythm can lead to better sleep quality 6.

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