The Rich Roll Podcast - From The Vault: Neuroscientist Matthew Walker On Why Sleep Is Your Superpower
Episode Date: May 22, 2025Dr. Matthew Walker is a world-renowned neuroscientist, sleep expert, and the bestselling author of “Why We Sleep.” In this conversation, we explore sleep not as a passive state, but as the biolog...ical foundation of life itself—the platform from which wakefulness emerges. We dive into the architecture of sleep, its vital role in immune function, disease prevention, memory, mood, and performance. We also touch on dreams, sleepwalking, and the hidden costs of even modest sleep disruption. I share my own long, complicated relationship with sleep—and what I’ve learned in the process. Matthew is brilliant. His insights are profound. And this re-released conversation just might change your life. Enjoy! Show notes + MORE Watch on YouTube Newsletter Sign-Up Today’s Sponsors: On: On: High-performance shoes & apparel crafted for comfort and style 👉on.com/richroll ZOE: Download the ZOE Health app today for free. Just search for "ZOE food scanner" in your app store 👉joinzoe.onelink.me/XebC/92yh967w Momentous: 35% OFF your first subscription👉livemomentous.com/richroll Go Brewing: Use the code Rich Roll for 15% OFF 👉gobrewing.com AG1: Get a FREE bottle of Vitamin D3+K2 AND 5 free AG1 Travel Packs 👉drinkAG1.com/richroll Modern Elder: Join Chip Conley and me in LA on June 5th to design your next chapter. Early bird pricing is available until May 20th. Go to www.meawisdom.com/richroll to learn more. OneSkin: Get started today with 15% off using code RICHROLL at oneskin.co Check out all of the amazing discounts from our Sponsors 👉 richroll.com/sponsors Find out more about Voicing Change Media at voicingchange.media and follow us @voicingchange
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Let's talk about food confusion for a second.
It's almost like we live in this paradox where we care more than ever about what we eat,
but at the same time, we're more confused than ever.
I mean, just walk into any grocery store and it's this sea awash and health washing labels
like all natural, clean, whole, or nutrient fortified.
Words and phrases that sound good, sound healthy, but rarely mean much.
I've been there, I've fallen for the beautiful packaging, the buzzwords, but the truth is many
of these so-called health foods are just ultra processed snacks in disguise. A couple years ago,
I hosted Tim Spector on the podcast. It was a super popular episode and this was my introduction
to Zoey, the company he co-founded, devoted to improving human health with programs
and solutions personalized to you.
Now the team at Zoe has this brand new tool, a mobile app you can download for free today
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some of my daily go-to's didn't actually score the way that I thought they would, which is kind
of humbling but also quite empowering. Because when we eat better we show up better for our recovery,
for our energy, for our gut, our mind, our sleep,
all the things we explore here on the show.
This app is like a compass that cuts through the noise
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Download the Zoe Health app today for free.
Just search for Zoe Health app in your app store.
Firstly, it's during sleep and particularly during deep sleep where the body will be stimulated
to produce many more of those critical immune factors.
Even better, sleep will actually increase the sensitivity and the receptivity of your
body to those increased immune factors.
So you wake up the next morning as a more robust immune individual.
Sleep will restock the weaponry in your immune arsenal.
You know, starting with this recommended sweet spot of between seven to nine hours a night
going in the downward direction, there's a very simple truth, which is that the shorter
your sleep, the shorter your life. Short sleep predicts all cause mortality. Sleep is the
single most effective thing that we can do each day to reset the health of our brain
and our body.
I'm Matt Walker, and this is the Rich Roll Podcast. Hey everybody, welcome to the podcast.
Good to be here.
Glad to have you.
So a couple days after I sit here recording this, I'm undergoing back surgery and I'm gonna be laid up recovering
for about three weeks or so,
which obviously interferes with the cadence
of recording new episodes.
And this plus my normal stash of episodes
that we have kind of in the hopper
is a little bit thinner than usual
by dint of my focus having been placed
more and more recently on writing a book.
But the show must go on and it will go on.
But right now in order for it to go on,
my health demands for a couple taps into the archive well
to resurface a couple of great past episodes
that maybe you missed or skipped over
so that I can take a break, a much needed break
and release a little bit of pressure
to prematurely return to recording
before I am adequately healed.
So this is an episode that I re-listen to recently
and found just as profound as I did the first time around.
And therefore I think worthy of your attention
if you missed it when it first published
over three years ago, but equally so,
even if you did catch it upon its initial release,
all of which is to underscore just how important
the topic of this conversation happens to be.
That topic being of course, sleep.
Sleep is essential to not just feeling good and energetic,
but absolutely mission critical to every facet of wellbeing
from recovery and performance, of course,
but also mental acuity, memory and longevity,
and even for stating off lifestyle illness
and diseases of physical and mental decline.
But why is sleep important?
What exactly is it doing for us?
What happens when we don't get enough of it?
And what exactly should we all be doing
to prioritize and improve it?
Well, there is nobody more well-suited
to answer all of these questions
than today's guest, the fascinating Dr. Matthew Walker.
Dr. Walker is the author of the mega bestselling book,
Why We Sleep.
He's a professor of neuroscience and psychology
at the University of California, Berkeley.
And he is the founder and director
of the Center for Human Sleep Science.
Matt has this really interesting, rather ebullient way
of drawing you in to what he has to say
that I have to say is rather spellbinding.
And what he has to say is point have to say is rather spellbinding. And what he has to say is point blank vital
for everyone to hear.
So if you're someone who hasn't thought that much
about sleep, someone who thinks they'll sleep
when they're dead or someone who struggles with sleep,
or if you're one of those people who prides themselves
on not needing much sleep,
or perhaps you're just someone who struggles to focus
and feels off more than on.
Well, if you find yourself falling into any one
of those categories, then this one, my friends,
just might be the most important thing
you listen to this year.
So with that, I give you me and Dr. Matthew Walker.
Well, Matthew, so delighted to have you here.
People who listen or watch this show know well,
my level of obsession with sleep.
I'm gonna try to refrain from making it
basically an indulgent referendum
on my sleep peccadilloes.
Oh, please do, I know, that's great as well.
I'm sure I will diverge into that at some point
because I think it's instructive,
but I've been looking forward to this for a very long time.
Huge fan of the work that you do.
And it's just a pleasure and an honor to have you here today.
Well, it's a privilege and a delight
to be sitting across from you
and a long time listener as well.
So thank you for what you do.
Yeah, absolutely.
I wanna kick off with this.
One of the super interesting hypotheses in the book
that you purport is this idea that sleep evolved
before the brain, hence before wakefulness.
So the lens through which we think about sleep
is sort of in reverse, right?
The question shouldn't be, why do we sleep?
The question is really, why are we awake, right?
And whether or not that's true,
I think it's super interesting and instructive
to kind of shift that lens.
And when you think about it from that perspective,
everything seems a little bit different.
Yeah, it isn't.
And I have no good sound evidence for that theory right now.
But I think from an evolutionary perspective,
the first thing which perplexes me is the idiocy of sleep.
You know, when you think of sleep
from an evolutionary perspective,
firstly, you're not finding a mate, you're not reproducing,
you're not caring for your young,
you're not foraging for food,
and worst of all, you're vulnerable to predation.
Not only that, you're an insane person, right?
You go through this whole thing, like,
if you were awake and you were experiencing the states
that you experienced when you were asleep,
you would be institutionalized.
That's right, yeah.
And that's what we call dream sleep,
which just seems to be normal.
But on any one of those grounds,
sleep should have been strongly selected against
in the course of evolution.
But the fact that sleep has fought its way through
along every step of the evolutionary pathway.
In fact, if we look back,
we can even find sleep-like states in earthworms,
which are ancient from an evolutionary perspective.
So in other words, sleep evolved
with life itself on this planet.
And then despite all of those trappings,
it fought its way through heroically every step
along the evolutionary pathway.
In other words, if sleep doesn't serve
some absolutely vital set of functions,
it's probably the biggest mistake
that the evolutionary processes has ever made.
And we've now realized that it didn't make
a spectacular blend.
But that premise that sleep evolved is usually founded
on the idea that we were awake and then we evolved to sleep.
And one thought that crossed my mind,
and I was perhaps stupid enough to write it in the book,
I wonder if it's the other way around.
Why did we assume that we evolved sleep?
Why don't we assume that sleep is the de facto state
of all birth life on planet earth?
And it's from sleep that wakefulness emerged and evolved.
Now shy of a time capsule or some serious smelling salts,
I'm probably not gonna be able to go back
and figure that out,
but I think it's an interesting sort of way to sort of.
Well, the evolutionary advantage of wakefulness
is self-evident, right?
We need to procreate, we need to feed ourselves,
but less obvious is the evolutionary advantage of sleep.
It just strikes us as being something that gets in the way
as opposed to crucial for all the functions that you kind of go being something that gets in the way as opposed to crucial
for all the functions that you kind of go through
Siri Adam in the book.
And I think that's perhaps one of the reasons
that people are so misunderstanding of sleep
and so understandably neglecting of sleep.
Because most people, if you didn't understand
what sleep is, you would think, well, my body gets some rest and my mind is dormant
and nothing could be further from the truth.
There is an immense cascade of health benefits,
this constellation of nighttime gifts
that sleep will provide to your body.
And every operation of the mind that we know
is overhauled some spectacular things.
In fact, during certain stages of sleep,
your brain is up to 30% more active than when you're awake.
And so it's so understanding that we would think,
well, if I didn't know anything about sleep,
surely I can just shave off an hour here or two.
And it just doesn't work like that.
One hour we can think of this incredible global experiment
that's performed on well over 2 billion people
across 70 countries twice a year.
It's called daylight savings time.
And what we've discovered is that in the spring,
when we lose just one hour of sleep,
there is a 24% increase in heart attacks the following day.
So crazy.
Yet in the fall. And then the reverse.
Yeah, exactly.
You sort of see, I think it's a 21% reduction
in heart attacks.
So that's how fragile.
And yet if everybody was sleeping eight hours a night,
it would be irrelevant, right?
So it's less about daylight savings time
than it is about our social constructs
around when we need to get up
and go to work or go to school.
That's right, yeah.
I think, you know, society has firstly stigmatized sleep
with this label of laziness
that, you know, if you're getting sufficient sleep,
you're maybe slothful.
And sometimes when I'm at speaking events,
people will come up and they'll usually wait right
until the end of the line of questions
and they'll whisper sort of to me,
look, I'm one of those people who needs, gosh,
probably about eight hours of sleep.
And as if this is the worst secret,
the worst, the most shameful thing
that you could ever suggest.
So I think that's the first issue,
but then we're working longer hours and pre pandemic,
commuting times had also increased.
And when you think about that,
so we're leaving the house earlier,
we're arriving home later,
no one wants to short change on time with family
or Netflix or whatever it is.
And so the one thing that gets squeezed like vice grips
in the middle of the night
is this thing called a full night of sleep.
Yeah, you're almost some kind of punk rock revolutionary
if you protect your sleep time, right?
It is the one thing that's negotiable or dispensable
when you're looking at how you allocate your time.
That's right, it seems to be.
And of course the reality is that sleep,
alas, is not an optional lifestyle luxury.
It's a non-negotiable biological necessity.
It is your life support system.
Well, we all know the people who say,
I only need four hours or I only, I'm fine on five hours.
And I think you have,
I've heard you say something along the lines of
0% of people need less than X number of hours.
Like that's all a story that people tell themselves,
but it's simply not the case.
That's right, yeah.
So I think if you look at the weight of the evidence,
the number of people who can survive
on five hours of sleep or less
without showing any impairment,
rounded to a whole number
and expressed as a percent of the population is zero.
And to me, you would ask the question,
well, why do people think that they're doing okay? And it's to me, you would ask the question,
well, why do people think that they're doing okay?
And what we've discovered is that your subjective sense
of how well you're doing when you are insufficiently slept
is a miserable predictor of objectively how you're doing
when you're insufficiently slept.
And so, it's a little bit like a drunk driver at a bar.
They've had six or seven shots
and they pick up their car keys and they say,
look, I'm fine to drive home.
And your response is,
I know that you think you're fine to drive home,
but trust me, objectively, you're in no state.
And it's the same way with a lack of sleep.
So that's one of the sort of the frightening aspects
of insufficient sleep that you think you're doing just fine.
And gradually over time, that deficient form of you
becomes the new norm.
And most people don't go from sleeping eight hours
down to five hours.
It's this sort of gradual chipping away at their sleep time
and they don't realize the version of themselves.
And a great example of this clinically
is in sleep disorders, such as sleep apnea.
And these patients will say to you,
look, I think I'm fine, I think I'm doing pretty well.
And then you treat the sleep apnea
so they start sleeping better, they're not snoring,
they're not gasping for breath.
And within a few weeks,
they cannot believe the transformed state of themselves.
I had one patient who said,
it was as though with the sleep apnea device,
I'd come along and I'd wiped a frosted window clear
and finally I could see again.
And that's the type of mental benefit that you get.
And of course, physiologically, it's amazing.
Yeah, yeah, yeah.
I mean, I just know, you know, when you're younger,
sleep comes easy as you start to age,
it becomes a little bit more fragile and elusive.
And I found myself having to really be
much more intentional about it.
And the difference between having a good night's sleep
where I get my eight hours and, you know,
I know that I've been in a sufficient amount
of REM state and NREM deep state, all of that.
My whole experience of my life is completely different
from those nights where I struggle and wake up
and had maybe six and just not so good,
like everything from, you everything from mentally, emotionally,
physically, productivity wise,
like every single, there is nothing
that is not positively impacted
by having a really good night of sleep.
And yet it's for me, we'll get into this later,
but replicating that day in, day out becomes tricky.
Yeah, and it is a hard thing.
And I think one of the lessons I learned
from publishing the book,
at the time I think the book came out in 2017
and it took about four years to write.
So prior to that, sleep was really the neglected stepsister
in the health conversation of today.
And I was so upset by the suffering
that was happening in society caused by this global sleep loss epidemic.
And as a consequence, you know,
I was almost a little bit heavy handed, I think,
in sort of dishing out some of these facts.
And I have to be honest,
I have to speak the truth of the science as well.
But for certain people that almost made them
sort of more anxious, you know,
particularly for people with insomnia,
who of course would come to a book called,
Why We Sleep, the book wasn't called,
How to Cure Your Insomnia,
but I'm sure of course they're still going to buy that book.
And I think I learned my lesson to offer some kind
of preface regarding that,
that this book is going to be very triggering
and challenging if you don't sleep well.
And therefore when you're not daisy-chaining those nights
of good sleep, just as you're describing night
after the night, and you understand the detriments of sleep,
it can be concerning.
And I'm the worst for that.
Just like you, I can't string it together.
Now I'm getting older,
I'm well in the foothills of middle age.
You look fabulous by the way.
Thank you, I just had 70 the other day, so it's great.
But I think it's that I feel that anxiety
and for me it's terrible because I'm lying in bed awake
and realizing that my dorsal lateral prefrontal cortex is not shutting down, I feel that anxiety. And for me, it's terrible because I'm lying in bed awake
and realizing that my dorsal lateral prefrontal cortex
is not shutting down.
I'm not releasing this neurochemical.
My cardiovascular system is going to be this.
My immune system.
And at that point, you're dead in the water
for the next two hours.
Yeah, you have no chance.
So you become the sort of like the Woody Allen neurotic.
And you're the guy.
Like I'm the guy who's supposed to have this figured out.
That's right, yeah.
And that just shows you that,
even if you have all of this knowledge,
biology can still teach you a few lessons.
Well, there's so many directions I wanna take this,
but I think it probably would be wise
to just spend a few minutes talking about,
like sort of defining our terms,
like what is sleep?
Like going through the various stages
and kind of explaining the terrain.
Yeah, so sleep in humans at least,
and most mammals and birds is broadly separated
into two main types that you'd mentioned.
On the one hand, we have non rapid eye movement sleep
or non REM sleep for short.
And non REM sleep has been further subdivided
into four separate stages.
In fact, unimaginatively called stages one through four,
were a creative bunch, clearly, as sleep researchers,
decreasing in their depth of sleep.
So stages three and four are those really deep stages
of restorative sleep.
That's what your sort of sleep tracker would say,
that's deep sleep. Stages one and two, they'reative sleep. That's what your sort of, you know, sleep tracker would say that's deep sleep stages
one and two, the light sleep.
And then on the other hand, we have rapid eye movement sleep or REM sleep named not
after the popular Michael Stipe band of the 1980s, but after these strange horizontal
shuttling eye movements that occur under the eyelid as you're in this stage.
And REM sleep is the stage during which we principally dream.
And that's where you have your most sort of florid,
most narrative hallucinogenic emotional sort of dreams.
And it turns out that those two types of sleep,
non-REM and REM, will play out in this incredible battle
for brain domination throughout the night.
And that sort of cerebral war is going to be won
and lost every 90 minutes,
and then replayed every 90 minutes, at least in humans.
And that creates the standard cycling architecture of sleep.
What's fascinating though,
and we actually still don't quite understand why,
is that the ratio balance of those two types of sleep,
non-REM and REM, changes across the night.
And what I mean by that is in the first half of the night,
the majority of those 90 minute cycles
are comprised of lots of deep non REM sleep,
but very little REM sleep.
And so as you push through to the second half of the night,
now that seesaw balance will actually shift.
And instead you get much more rapid eye movement sleep,
particularly in the last couple of hours.
And it's not just important to sort of understand
one's sleep, but understanding that structure has implications real life.
So let's say, for example,
that I normally get my eight hours sort of,
and it doesn't, you know,
we can speak about timing on the clock face
and what makes sense for people.
But let's say that I'm a guy who goes to bed at 10
and I typically wake up at six.
But today I've got an early morning meeting
or I want to sort of cut my sleep short to
get a jumpstart on the day to get to the gym.
And I wake up two hours early.
So I wake up at four rather than six.
How much sleep have I lost?
Well I've lost two hours from eight hours.
So I've lost 25% of my sleep.
Well yes and no.
Yes I've lost 25% of my sleep. Well, yes and no. Yes, I've lost 25% of my total sleep,
but because REM sleep comes late in the morning,
I may have lost 50, 60, maybe even 70% of all of my REM sleep.
So it's not just sort of academic to understand,
even though it's fun for me, but for many people,
it does have real world implications.
The complexity of it is fascinating.
I mean, sleep really is right up there with outer space
and the depths of the ocean in terms of its mysteries
and the idea that we're just beginning to learn
what's actually going on.
And it's not a matter of,
I'm sure you get this question all the time,
like, well, what's more important REM sleep
or non-REM sleep or what, you know,
what's the, you know, the sort of significance
of being deprived of one over the other,
but it's really the interplay of all of these things.
And the more complex you realize it to be,
it becomes impossible to consider
that it's not crucial to all facets of human health.
That's right.
And you know, when we go back to that evolutionary story
of how detrimental sleep is as a state,
and it is, let's face it.
If there were any stage of sleep that were not important,
that mother nature could have come in and excised
and had you doing all of these benefits
of wakefulness,
I'm quite sure she would have.
And what we've learned is that every stage of sleep
is important, different stages of sleep
perform different functions for the brain and body
at different times of night.
And so, yeah, I'll often get that question.
People will say, how can I get more deep sleep?
How can I get more REM sleep?
And I often say, well, why do you want more of that?
And they say, well, isn't that the good stuff?
And they're both absolutely critical.
Now I could make a scientific argument
that REM sleep could be a little bit more important
from a simple mortality state
because there were studies done back in the 1980s with rats
and they've actually never been replicated again.
I found them difficult to read.
I do research in humans.
I don't do animal research.
And I think they won't be replicated for good reason.
What they wanted to do is see if a lack of sleep is deathly,
is a lack of sleep fatal.
And they had three different flavors of the experiment.
In the first, they took rats
and they just deprived them of sleep,
night and day after day, night and day after day.
And what they found is that those rats died
within about 20 days.
So in other words, rats will die as quickly
from a lack of food as they will from a lack of sleep.
That's how fundamental it is.
Then the two additional flavors of the experiment,
they selectively deprived them
of either just rapid eye movement sleep
so that they could get just non-REM
or they did the opposite.
They just deprived them of non-REM and gave them REM.
And firstly, both of those were fatal.
But what was interesting is that the rats died
from REM sleep deprivation within about 30 to 40 days.
And they died from deep non-REM sleep deprivation
within about 50 or 60 days.
So if we want to sort of do a Coke Pepsi challenge
between sort of, you know, non-REM and REM,
which one wins out in the mortality battle,
it seems to be REM sleep.
And to me, that's interesting too.
If you'd asked me where I would place my bets,
I would have said non-REM.
The reason is because non-REM came first.
If you look during the sort of the time course
of evolution of cross phylogeny,
non-REM sleep was the first sleep to emerge.
And it was only when we went from reptiles, amphibians
and fish, and then there was that bifurcation to birds
and then mammals did the evolution of REM sleep emerge.
So REM sleep is the new kid on the evolutionary block.
And furthermore, REM sleep evolved twice independently
in birds and mammals, which I find is fascinating too.
So to come back to your point, I'm sorry, I'm drifting,
but all stages of sleep are critical.
No one stage of sleep you can do
without suffering detriment, right? It is sleep you can do without suffering detriment.
Right, it is fascinating that sleep deprivation is fatal.
And you talk about this in the book,
there used to be before they were outlawed,
these contests, people would see how long they could go
without sleep.
And there's one case study that I recall from the book
where the guy went mad and then literally,
I don't know how long it took him,
like 10 days or something like that before he passed away.
Well, there were two things that first that you write
that there was, they used to Guinness,
the World Book of Records used to recognize record attempts
in sufficient sleep.
And then as the evidence mounted
as to how deleterious a lack of sleep is,
they found it medically impossible to recognize
and ethically impossible to recognize.
So Guinness no longer recognizes any attempt
to break the world record for a lack of sleep.
And to put that in context, we think of Felix Baumgartner,
that incredible Austrian who went up in the Red Bull sort of space capsule,
as it were.
And when he ascended the outer atmosphere of the planet,
he opened up his door and he leapt out.
And then he hurtled back down to earth.
And I believe he broke the sound barrier with his own body.
Now Guinness says, that's fine,
but depriving yourself of sleep?
No, no, no.
That's the relative sort of aspect
that we're thinking about.
There was a famous case of a radio disc jockey in New York
in the 1950s called Peter Tripp.
And he wanted to try and break the world record,
which was going eight days straight without sleep.
And he was doing this for the March of Dimes.
And he would sort of sit in Times Square
and he was going to do this, play his spin his records.
And after three days, he was hallucinating
and he was psychotic.
After five days, he believed that people were trying
to poison him and that the secret service
was coming to get him.
And then he did apparently break the world record. He went eight days straight
without sleep. And then he slept for a little over 20 hours. He woke up, he ordered his
papers, had his breakfast and people said, Oh, it seems to be back to normal. But Tripp
was no longer Tripp after that. He started to have problems at work. He got caught up
in what was called the Paola scandal
where people were sort of paying DJs
under the desk to play their tracks.
His marriage fell apart and the last people heard
was that he was selling books door to door in the Midwest.
Wow.
And so you're attributing that
to this crazy experiment that he did.
Well, that was the belief.
Now, other people I should know
have gone past his level of sleep deprivation.
And although they went through the same experience
during the lack of sleep, psychosis, memory loss,
emotional instability, they seem to go back to normal.
So I think what's happening here,
I'm sure we'll come on to sleep and mental health
at some point, in those people who are
in that vulnerable range
where they haven't crossed the threshold
of mental ill health,
but they're right there and anything that pushes them past
it be a traumatic event, be it a difficult divorce,
or a long stretch of no sleep can actually pull that trigger
and send them over that sort of teetering precipice
down into a state of prolonged mental ill health.
Right, that's wild.
But those are kind of fringe cases in the sense
that people are doing this wacky kind of thing.
But the more relatable, prevalent situation
is chronic sleep deprivation,
which I don't know what the statistics are.
I'm sure you do, of how many people
just on a day in day out basis
are not getting enough sleep
and how that plays out long-term
in terms of their physical, mental, emotional health.
Yeah, it's quite shocking.
And I guess this is sort of the insomnia disclaimer
if you've heard to sort of listen away.
But firstly, what we know is that one out
of every three people that you pass on the street is not getting the sleep that they need.
So the CDC right now recommends stipulates a minimum of seven hours of sleep to maintain
human health.
And it doesn't, as you said, most people are not pulling all nighters frequently or trying
to break world records, but it doesn't take that.
You know, we've already mentioned the daylight savings experiment.
I'll just give you a few other examples.
If I take a healthy young male and I limit them to,
let's say four or five hours of sleep for a couple of nights,
their level of testosterone drops to someone
who is 10 years their senior.
So a lack of sleep, well, age a man by a decade
in terms of that critical aspect of wellness and virility.
And we see equivalent impairments in female reproductive
health, by the way, follicular stimulating hormone,
abnormal menstrual cycles, difficulty in conceiving.
So that's hormones that go awry.
We also know, for example, that if I were to take you
and put you on a diet of let's just say,
four hours of sleep a night for a couple of nights,
at the end of those four nights,
your blood sugar levels would be so disrupted
that your doctor would classify you as being pre-diabetic.
That's crazy.
Which, you know, it stuns me.
And to induce that kind of a deficit,
a 40% deficit in your sort of glucose optimization,
you would have to gain about 20 pounds of obese mass
within four days, or you could do it by under sleeping.
We also know, for example,
that if you're not getting sufficient sleep in the week
before you get your flu shot,
you produce less than 50% of the normal antibody response.
I'm sure we'll discuss that when we speak about immunity.
There was an amazing experiment though,
done by some colleagues in the United Kingdom
and they put healthy participants
through two different conditions.
In one condition, they were limited to six hours of sleep
a night for one week.
And then they were given a full eight hour opportunity
for one week.
And then they measured the change
in their gene activity profile
relative to when they were getting sufficient sleep.
And there were two striking findings.
The first was that a sizable and significant 711 genes
were distorted in their activity
caused by that lack of sleep.
And this is not dramatic sleep loss.
This is six hours of sleep a night.
Yeah, I mean, most people say six hours, I'm good.
That's pretty good.
Right, and that just doesn't seem
to be the case biologically.
What was also interesting, however,
was that about half of those genes
were actually increased in their activity
or what we call over-expressed.
The other half were decreased or switched off in their activity or what we call over expressed, the other half would decrease
or switched off in their activity.
Now those genes that were suppressed
caused by a lack of sleep
when numerous genes associated with your immune system.
Yet those genes that were actually increased
in their activity were genes that were associated
with the promotion of tumors,
genes that were associated with cellular stress of tumors, genes that were associated with cellular stress
and as a consequence, cardiovascular disease
and genes that were associated also with metabolism
and changes in metabolism.
And what that study taught me at least
is that there is no aspect of our physiology
that seems to be able to retreat
the sign of sleep deprivation and get away unscathed.
Yeah, one of the striking things in the book
that really hit me was the relative lack of elasticity
in the human body in that just one night
of dysregulated sleep a week has much more of a profound deleterious effect
than you would think.
You would think like, well, I sleep pretty well most nights,
but once a week, like my stuff got screwed up,
but I'll recover.
But the downstream implications
of just a little bit of dysregulation
are much more serious than one would suspect.
Yeah, I mean, a good example is another study
where if you take healthy adults
and you limit them to just four hours of sleep
for a single night, the next day we see a 70% drop
in critical anti-cancer fighting immune cells,
seven zero called natural killer cells.
Now today you and I have both produced cancer cells
more than likely. What prevents
those cells from becoming and manifesting as the condition that we call cancer is in
part these critical cancer fighting immune cells, natural killer cells. That is a dramatic
state of immune deficiency and it happens quickly after just one bad night of sleep.
So you could imagine the state of your immune system
after weeks, if not months of insufficient sleep.
Yeah, one of the things that is very vivid in the book
as well as this process that takes place
when you're sleeping, this kind of detoxification process,
where you're kind of cleansing the brain
and washing out the beta amyloids
and all the kind of negative things that accumulate
in the mind throughout the day,
because wakefulness is really the toxic state, right?
And sleep, that is the restorative state, obviously.
And you likened it to the Island of Manhattan
where all the skyscrapers shrink
and like a wave washes over them and cleans all of them
and all this nasty stuff that we don't want is washed away.
And when you impede that process,
those things start to accumulate, right?
And that's why we see so many of these downstream diseases
cropping up everything from Alzheimer's, diabetes,
cardiovascular disease, et cetera.
Yeah, I mean, from the perspective of your brain,
you know, this sounds a little bit extreme,
but biologically, I think it's accurate
that wakefulness is low level brain damage
and sleep is sanitary salvation.
And this I think is one of the most exciting areas
in sleep science over the past five years.
It's just ballooned and we've been fortunate enough
to do some of this work,
which is the relationship between a lack of sleep
and Alzheimer's disease.
And it really has become a four-part story,
which is association, causation, mechanism,
and then treatment hope.
So what we understood about four or five years ago
is that people who are typically sleeping
less than six hours a night went on to develop
far more of those sticky toxic protein elements
that are the culprits underlying Alzheimer's disease
called beta amyloid and more recently
this thing called tau protein.
They're the two proteins that we believe
underlie the condition of Alzheimer's disease.
Then what we also found is that people
who have sleep disorders such as insomnia or sleep apnea
also have a significantly higher risk
of going on to develop Alzheimer's disease later in life.
But they're just associations,
they don't prove causality.
And then several years after that,
scientists demonstrated that if you take a healthy adult
and you deprive them of sleep for just one night,
or you deprive them of just deep sleep for one night,
you see an immediate escalation
in that Alzheimer's protein beta amyloid
circulating in the bloodstream,
circulating in the cerebrospinal fluid,
and also within the brain itself
using brain imaging technology.
So that proved causality
that you can take an otherwise healthy person,
take away that thing called sleep,
and you can trigger that instigation of what seems to be
like the emergence of an Alzheimer's cascade in pathology.
If that's true, then we ask the question, well, what is it about sleep that deescalates
that Alzheimer's disease protein in the brain?
And there was just, I mean, this is, I think it's Nobel prize worthy, but a researcher
called Macon Nedegard at the University of Rochester made three remarkable
discoveries.
She was looking at mice and what happened when they slept.
And the first thing that she discovered is that the brain has a cleansing system and
we didn't think it did.
Now we knew that the body had its own cleansing system, which everyone will know about called
the lymphatic system, but we didn't think the brain did.
And she discovered in fact, it does have a cleansing system called the glenphatic system
named after the glial cells that make up this process.
And those live in between the brain cells, right?
That's right.
Glial is sort of, if you look at the Latin and Greek
sort of derivative, the entomology is the glue
because we used to think that they were just the cells
that kind of glued the actual brain cells, though, well, they're all brain cells, technically, but would glue
the neurons together. But they are, they sort of outnumber your neurons by many fold and
they're critical. They perform lots of functions, but they form this network, this sewage system.
So that was the first discovery. Then she found that that cleansing system wasn't always switched on in high flow volume
across the 24 hour period.
Instead it was when those mice were asleep and when they went into deep sleep that that
sewage system really kicked into high gear.
The final discovery and that's what makes it relevant to Alzheimer's disease is that
she found that one of the metabolic byproducts,
one of the pieces of metabolic detritus
that that sleep was washing away
was this toxic protein of beta amyloid.
And just last year, scientists in Boston
actually found a very similar pulsing cleansing mechanism
in human beings.
So that was a mechanism that helped us realize
how this could all connect together.
For me though, it may all sound very depressing,
just as you mentioned for yourself and I experienced this,
the older that we get, typically the worse our sleep
and the older that we get,
the greater our risk of Alzheimer's disease.
And so it may sound quite a depressing story,
but I think there's a silver lining here
because unlike many of the other factors
that are associated with aging and Alzheimer's disease,
for example, changes in the physical structure of the brain
or even changes in the blood flow dynamics of the brain,
they're fiendishly difficult to treat.
And in medicine, we have no good wholesale approaches,
but that sleep is a missing piece in the explanatory puzzle
of aging and Alzheimer's disease is exciting
because maybe we can do something about it.
Perhaps what we could do is in midlife,
which is when we start to see the decline of deep sleep,
that's when we could intervene with optimization of sleep
with lots of different methods that are being developed.
And in that way, could we bend the arrow
of Alzheimer's disease risk down on itself?
Could we shift from a model of what we have right now,
which is late stage treatment to midlife prevention?
Going from a model of sick care to actually healthcare.
That's one of our sort of moonshot goals.
I'm incredibly excited.
Yeah, yeah, yeah.
I mean, that's the holy grail, right?
Yeah, yeah.
And I think about this all the time
when I wake up after an amazing night of sleep,
and then my experience throughout the day is optimal.
And then the following night,
I have a degraded version of that. And I wake up and I think, why can't I just,
why can't we figure out a way to replicate this day in
and day out without pharmaceutical intervention?
Like I'm trying to do all the right things
and yet it is so elusive.
And part of that, yes, is age,
because when you're a teenager, you can just, you know,
fall asleep in an instant and seem to get a good night's
sleep no matter what.
But I'm constantly thinking about like,
how do you figure this out and master it?
Because if you could,
it would literally change everybody's lives.
Yeah, and if you take the reverse of that,
we know starting with this recommended sweet spot
of between seven to nine hours a night,
going in the downward direction,
there's a very simple truth,
which is that the shorter your sleep,
the shorter your life.
Short sleep predicts or cause mortality.
Right, which is so ironic, given that the hustle culture,
it's all about maximizing those daylight hours
and I'll sleep when I'm dead.
Right.
But you're just harkening that death.
Yeah, it's mortally unwise advice,
anyone who tells you that.
But to me, I think sleep could be seen
as the Swiss army knife of health.
Whatever ailment that you're facing,
sleep normally has a tool in the box that can help.
And so for me, I think the Shangri-La
is perhaps less about trying to elongate lifespan
than it is really about prolonging people's
health span.
Because when you ask most people,
that's what they really want when they're trying to sort of,
you know, live a clean, healthy lifestyle.
They don't want a life with disease and sickness.
But when you are starting to shortchange your brain
and your body of sleep, That's what you're inviting.
You know, and the elastic band of sleep deprivation
will stretch only so far before it snaps.
And if you fight biology, normally you lose.
And the way you know you've lost is disease and sickness.
The human hubris over all of this though
is something to behold,
because we always think we can find
an end run around these things
and as beautiful and magnificent
as the scientific method is,
it tends to be very binary in its approach, right?
So if X then Y, controlling for variables.
But when you're dealing with systems that are so complex,
my sense is that oftentimes
it leads to unintended negative consequences, right?
Like take this pill and you'll sleep well,
but we're not realizing or looking at all these other things
that are occurring and it isn't until much later
when researchers like yourself can pull the covers on that
and say, this was not such a good idea.
Yeah, pull the covers, no pun intended.
Right, right, right.
But I think you're right.
There is a very understandable, again,
I don't want to sort of be finger wagging
or chest eyes people.
If you don't know the science of sleep,
I would be just as unknowing,
but it took mother nature 3.6 million years
to put this essential thing called,
a seven to nine hour sleep need in place,
to think that with hubris or arrogance
that we could come along and within five or 10 years,
if we're medical sort of forcing medical residents
to go through these ridiculous sort of schedules,
or if you're in some other professional industry,
that you can just find a way to hack that system
is unfortunately misfounded.
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The stuff that you said about Alzheimer's and dementia
makes a lot of sense,
but how does that work with cardiovascular disease?
I mean, obviously brain health is vascular health
and heart health certainly is vascular health,
but what is the relationship between sleep, sleep quality
and taking an insurance policy out against heart disease.
Yeah, I mean, so we mentioned
the daylight savings time example,
but more than that, we know that people
who are typically sleeping less than six hours a night
on average will have about a 200% increased risk
of cardiovascular disease or a heart attack
in their lifetime.
We also know from a prospective study
that came out of Harvard Medical School
that they took a large range of people
who had no preexisting signs of cardiovascular disease.
And then they tracked them across five or six years.
And what they found is that those people
who are sleeping less than six hours a night, they had a 200
to 300% increased risk of calcification of the coronary artery.
And that coronary artery is essentially, that's the, you know, the corridor of life for your
heart.
When you hear people saying, gosh, they had a massive coronary, what they mean is that
that coronary artery had become blocked calcification.
And that's exactly what we see.
Now, again, this was a prospective study.
No one had any signs of that before.
But when you looked at that sleep shaving,
at sleep coming down and down,
that was the predictive factor.
We also know that, however,
it's sort of turning the tables in the positive,
why does sleep give you that benefit?
During deep sleep, our heart rate decelerates,
our vascular system, our vessels start to relax.
You can think of deep sleep like the very best form
of blood pressure medication that you could ever wish for.
We also see that it's during that nighttime phase when we drop levels of cortisol, which
otherwise if left in high concentrations, it's a stress-related chemical.
It's an adaptive chemical too.
We all need cortisol, but if you're just chronically high in cortisol, that is, you know, deathly
for your cardiovascular system and sleep will actually ratchet down that level.
Also sleep will quiet the fight or flight branch
of your nervous system.
It's called the sympathetic nervous system,
which I think is terribly named.
It's anything but sympathetic.
It's agitating, it's aggravating.
And it's during deep sleep that we actually shift over
from that fight or flight branch
to the more quiescent calming branch
called the parasympathetic nervous system.
And so now we can start to understand
why we see risks for heart attack,
risks for cardiovascular disorder.
We published a paper a couple of months ago
demonstrating that short sleep
and particularly not just short sleep, but
also fragmented sleep. And this is, I think, another important point that we've learned
in the most recent years. It's not just about the quantity of sleep. It's also about the
quality of that sleep. And we found that people who had fragmented sleep had a higher likelihood
of their blood vessels becoming hard. It's what we call atherosclerosis,
the hardening of the blood vessels,
which can then be a direct pathway
to cardiovascular disease and heart attack as well.
That's interesting.
And is there a sense of where that falls
in the pecking order of importance
when you compare it to nutrition or exercise
or these other kind of contributing or ameliorating factors
with respect to heart disease.
It's just as heavy a hitter.
If you look at the combination of quantity
and quality of sleep and you look at the effect sizes,
the, it's right up there.
You can almost play the game.
And I don't mean to do this because I'm someone who pays,
I'm very dedicated to a practice of physical activity
and exercise, you know, I'm not quite at your level,
but, and I very cleanly, I too am a vegetarian.
So I respect those things because I know
how utterly important they are for my health span
and my lifespan.
But I can do a thought experiment where I say,
I take you Rich Roll and I'm going to deprive you
of either exercise for 24 hours, of food for 24 hours,
of water for 24 hours or of sleep for 24 hours.
And sleep by-
There's no comparison.
By a country mile will dwarf the physiological
and mental deficits that come by way of that.
I think the only other thing that's perhaps
will overtake sleep is oxygen.
If I start to have oxygen, you will.
Yeah, maybe.
I hold my hands up, I lose out to oxygen.
Right, right.
But you've said often that,
when you think of the pillars of health,
sleep isn't a pillar, it's the foundation upon which
all these other pillars are erected, essentially, right?
Yeah, I used to think it was a third pillar,
but then the more I've done this research over the years,
the more I realized that I was wrong.
It is a foundation on which those two things sit.
I can give you a good example.
If you're trying to manage your weight,
if you're trying to diet, let's say, and lose weight,
but you're not getting sufficient sleep,
70% of all the weight that you lose
will come from lean muscle mass and not fat.
Right, the body, when it's fatigued in that way,
wants to hold on to those fat cells.
Exactly, your body becomes stingy in giving up its fat.
So in other words, when you are under slept,
but you're trying to watch your diet, watch what you eat,
you will lose what you wanted to keep, which is muscle,
and you will gain what you wanted to lose, which is fat.
Right, and on top of that,
that's when those crazy cravings
for terrible foods happen, right?
I just know when I'm under slept,
that's when I start thinking about all these foods
that I shouldn't eat.
And it comes by way of two different routes
and they're non mutually exclusive.
One is a brain route, the other is a body route.
What we've firstly discovered
is that when you're not getting sufficient sleep,
be it six hours a night, five hours a night,
four hours a night for several nights,
there are two critical appetite regulating hormones
that go awry.
These hormones are called leptin and ghrelin.
Leptin, I sometimes joke that they sound like hobbits,
but that's just my British Tolkien obsession.
But leptin is the hormone of satiety.
When you release leptin,
it says to your brain and your body,
you're full with what you've just eaten.
You don't want to eat anymore.
You're no longer hungry.
Grellin is the opposite.
Grellin is the hunger hormone.
It says, no, no, no, you're not satisfied with your food
and you want to eat more.
And when you are under slept,
those hormones go in the opposite direction in ways you don't
wish them to.
Firstly, leptin, which is the satiety signal, that drops away.
So you lose that signal of being full and you constantly feel hungry.
If that weren't bad enough by itself, ghrelin, the hunger hormone, that actually increases.
So now you may have eaten a standard meal
that normally otherwise would have been satisfying,
but it doesn't feel satisfying
and you still want to eat more.
And on average, people will typically eat anywhere
between two to 400 extra calories each day
under these conditions of insufficient sleep.
What was also striking from these studies
is not just that you want to eat more, which
in general you do, and you want to snack more, but it's what it is that you have a craving
for because when you are under slept, you have this increase, particularly a dominant
increase in wanting to eat those heavy hitting carbohydrates, also sugars, as well as salty snacks.
All of those are foods that we know in excess
will put you on a path towards this obesogenic profile.
Right, it would be interesting to take a look at
whether or not the rate of people going to the drive-through
increases on daylight savings, right?
On that day, when everybody's lost an hour of sleep,
they're a little bit more tired.
I would suspect it would follow that a lot of people
are hitting McDonald's on the way to work.
I wish I could get that data.
I wish there was like a McDonald's app
where I could look at the usage statistics
and then do that sort of study.
So in the body, that's part of the reason,
but in the brain, there is also a pathway.
And we did a study several years ago
where we took a group of healthy adults of normative weight
and we either gave them a full night of sleep
or we took sleep away for a night.
And then we put them in same individuals.
So it's the same people going through two different studies.
And inside of the brain scanner,
we were showing them these different food items
and they had to rate how desirable those food items were.
And we made this a little bit more real by saying,
look, at the end of this brain scan,
we're gonna pull you out
and we're going to give you one of those foods
so that you have to eat it.
So, you know, they're not just saying,
oh, okay, I should just be good.
And I know that, you know, that I should say is nice.
And what we found firstly is that people, when they were under slept, their hunger increased.
Secondly, what we found is that they were rating junk foods as far more desirable as
a consequence. And then when we looked at the brain scan, something fascinating happened. There were the deep hedonic emotional centers of the brain.
They were revved up as a consequence of a lack of sleep.
These sort of impulsive sort of, you know,
almost these addictive brain sensors.
In fact, they are a part of the same centers
that go Orion addiction.
What was also interesting is that other parts of the brain,
particularly a part right upstairs above your eyes
in the frontal lobe, that had shut down,
which normally keeps our hedonic desires in check.
And as a consequence, the underslept people
were sort of no longer reaching for leafy greens
and a handful of nuts.
They were reaching for ice cream, pizzas,
these salty snacks, et cetera.
So it's both within your brain
that explains why you know for a fact,
when I'm not sleeping, I'm just, I'm always hungry.
I can never get satisfied.
I can never get full.
And I don't know why it is brain and body.
Well, I feel seen and heard
because as somebody who's been in recovery for a long time,
in an N of one experiment, I know when I'm under slept
or I've had a terrible night of sleep,
all of those kind of addictive compulsions,
because I have some self-awareness around them,
I'm able to like understand that that's what's happening.
But it's always been confusing that it correlates like,
why do I like feel like acting out or eating this thing
or like sending the do I like feel like acting out or eating this thing or, you know,
like sending the email I shouldn't send
or all of these things that happen when I'm under slept.
That's very interesting.
Yeah, thanks for bringing that up too
about addiction disorders.
We've done a little bit of work in this area too.
What we found is that when we shortchange someone's sleep,
these dopamine centers within the brain
that are what we think of as reward-based centers
and they're the centers in the brain
that addiction will hijack,
those become increased in their sensitivity.
So your reward sensitivity increases,
your risk taking increases, your impulsivity increases.
What we know is that those people who are under slept
are far more likely to develop
an addiction disorder during use.
We also know, and this is perhaps even stronger
of a relationship, when you are trying to abstain
and go through recovery, sleep is a huge predictive factor.
When you're getting enough sleep,
your chances of remitting and recovering are far higher
than when you're not getting sufficient sleep.
Yeah, that makes sense.
Well, this is a good opportunity for me to indulge you
my own history here.
Because just reading your book again
in getting ready for today,
I started thinking more profoundly and deeply
about my own history with sleep over the years.
And I just, I had this like dawning depressing epiphany
of just how sleep deprived I have been up until
like literally my late thirties with how I've lived my life.
I mean, I, from age like 14 to 21,
I was a competitive swimmer.
I was waking up throughout junior high school
and high school at 4.45 every day
to go to swim practice for two hours.
Then I go to school, then I go to swim practice again
for two more hours, do my homework, go to bed, repeat,
chronically sleep deprived through those years,
going to college, the same thing.
And just, you know, I have memories of just sleepwalking through my life, going to college, the same thing. And just, you know, I have memories
of just sleep walking through my life, just so exhausted,
not just from the sleep deprivation,
but on top of that, like very rigorous training, right?
So I literally had no energy for anything.
And then around 21 is when my alcoholism
really started to kick in.
So the next 15 years was a cycle,
a progressive cycle, of course,
of sort of drinking to blackout, passing out,
going on three-day benders,
and then experiencing those sleepless nights
that occur in the wake of that.
It would take three or four days to normalize
and terrible nights of laying in bed sweating
and staring at the ceiling and unable to sleep
and the shaking and the whole thing,
only to finally get, by Wednesday,
getting one good night of sleep, feeling okay,
and then repeating it again, right?
And I did that for 15 years.
And it wasn't, I got sober at 31.
And then I transferred a lot of my addictive tendencies
onto workaholism.
So it didn't get that much better.
But looking back, it's just unbelievable
how much I shortchanged myself from sleep.
And I think what is the relationship
between that early sleep deprivation and my alcoholism? What is the relationship between that early sleep deprivation and my alcoholism?
What is the relationship between
the alcoholic sleep deprivation
and my ability to be a functional human?
And all I can tell you is that when I look back,
I think back on those years,
I can barely remember a single book that I read.
I couldn't tell you anything that I learned in law school.
I barely remember college.
And my memory overall is not so good.
It's really like unbelievable when I think about
how profound that is and the impact that it's had on my life.
On top of that, this is separate,
but I sleptwalked like all the time when I was a kid.
Ultimately I grew out of that,
but I don't know how that plays into it.
But when you hear that, like, what is your reaction?
Yeah, so, you know, firstly, from the memory point
that you mentioned, we know that sleep is critical
for learning and memory in at least three different ways
that we can speak about,
but what about the long-term consequences of that?
Well, we have a little bit of data
from the situation of airline pilots
who typically have to undergo jet lag,
they're chronically sleep deprived.
And firstly, what scientists found when they looked
at matching those pilots with sort of someone
of similar age, some of similar background, education,
lifestyle, et cetera, et cetera.
They found that parts of their brain had actually shrunk
into what we call atrophy.
They'd lost brain cells.
Where had they lost brain cells?
They'd lost them particularly in the memory centers
of the brain, a structure that we call the hippocampus.
And the hippocampus, which sits on the left
and the right side of your brain,
sort of like a long cigar shape
on the left and the right side. It brain, sort of like a long cigar shape on the left and the right side.
It's almost like the informational inbox of your brain.
It's very good at receiving new information and memories
and holding onto them.
And that part of the brain had actually deteriorated
because of that disrupted sleep schedule.
Now you could argue, well, perhaps it's just something
about bias selection that, you know,
I don't know how it would be, but airline pilots-
Those kind of people like to become pilots.
Yeah, because of poor memory,
they don't go into profession X,
they go into piloting is essential with memory.
So I don't think that's the case.
But a better demonstration of that was then they looked
at how long that they'd been on the job,
how many years had they been going
through that sort of sleep
deficiency? And that predicted the magnitude of brain shrinkage, which made me think, okay,
I think it's more likely that it has to do with the sleep as well. So is there a potential
long-term organic atrophy consequence of insufficient sleep on the brain? We seem to think that
there is, yes.
But again, I think I want to be really careful here
and I don't want to be causing people alarm.
And what I would say is that it is never too late
to start sleeping better.
And that's not just me sort of pulling out the pom poms
and trying to be positive, we've got data.
So in a series of studies, and we've done a lot of work in,
as I mentioned in older adults, but if you take a series of studies, and we've done a lot of work in, as I mentioned in,
in older adults, but if you take a group of midlife adults who are suffering from untreated
sleep apnea, heavy snoring, and then you put them on treatment, which is called a CPAP
machine, C P A P, the continuous positive airway pressure. By the way, if anyone's listening
to this and they think that they suffer from sleep apnea or they have a partner who does, please go and get diagnosed.
It is a deathly disease untreated.
And what they found is that about half of those participants complied to the treatment
and about half didn't.
And they tracked them over a 10 year period.
And what they found is that those individuals who complied to the treatment and whose sleep was improved as a consequence,
they staved off the onslaught of Alzheimer's disease
and cognitive decline by anywhere between 10 to 15 years
relative to those who remained untreated
or uncompliant with their treatment.
In other words, even in mid-life,
there is evidence to say it's never too late
to start sleeping better.
But can those brain centers that have atrophy
be regenerated or is that a permanent thing?
We don't know.
It depends on what extent of atrophy.
We used to think maybe 30 years ago
that the brain didn't produce new brain cells.
Once it had matured and once you were an adult, that was your sort of smorgasbord new brain cells. Once it had matured and once you were an adult,
that was your sort of smorgasbord of brain cells.
And as you lost them through time, you never got them back.
When you drink, you kill brain cells,
they never come back. They never come back.
Well, that's not true.
There are in many regions of the brain, that is true,
but there are a couple of regions that it's not true.
And in fact, these memory centers, the hippocampus,
that's one of the centers that does actually seem
to have some degree of regenerative capacity.
How capable of meeting the demand of brain atrophy
and damage that that system is of regeneration is unclear.
What I should note, by the way,
is that that system of the creation of new brain cells,
it's what we call neurogenesis,
which I think is a great alternative name for a band
rather than just Genesis, Phil.
If you deprive a rat of sleep,
it fails to have the regulation of that neurogenesis.
You lose the capacity for neurogenesis
when you are under slept.
So it becomes this self-fulfilling negative
vicious cycle of prophecy
that if you are not getting sufficient sleep,
those brain cells start to deteriorate in atrophy.
And then the one thing that could help you get them back
is the one thing that you keep depriving yourself of.
So you lose even the salvation of the sort of the salvaging
sorry, I should say of that.
Wow, you mentioned pilots traveling from time zone to time zone.
On top of that, I wanna talk about the medical profession
because herein lie the greatest irony.
These people who are dispatched with tending to our health
have this complete myopic perspective
when it comes to prioritizing sleep in their own profession.
And there's this systemic kind of infrastructure setup
that prioritizes lack of sleep.
These residents who have to work these 30 hour shifts,
this legacy of an old tradition
that was set in stone long ago
and continues like unbelievably to be the standard operating procedure today,
which is unbelievable.
And I loved how you told the history of this,
this guy Halstead, right?
Yeah.
Who basically was a hard ass back
at the turn of the century and just said,
this is the way we're gonna do it.
And today we still do it in the manner
that he kind of established back then,
but it turns out he was like a raging cocaine addict.
That's right, yeah, so William Halsted was the guy
who set up the first resident training program
in the United States at Johns Hopkins University.
And it's called a residency for a reason
because you're going to become a resident.
You're going to live in the hospital.
Right.
And he was known for being able to go
these heroic long stretches without needing sleep.
People were stunned and he expected his junior residents
to match him in that.
And gradually after his death,
it emerged the reason why he was able to do that.
Holsted in his early career was actually studying
the anesthetic properties of cocaine.
And unfortunately he started to use cocaine himself
and he became an accidental addict.
And that was how he was able to just go days straight
without seemingly needing sleep.
And apparently set the expectation
that everybody else should be able to manage it
the way that he was.
To go the same degree.
Now, there were times there were stories
where people would say,
he would in the operating theater,
he would have to go and take a break
because he was saying he was not feeling well.
He was sweating a lot.
He seemed to be cold and he would have to go take a break
and you know, because he was detoxing during the long surgery.
So he had to go and administer again.
And he knew that he was an addict
and he sought to go into rehab under a different surname.
And at the time they were treating cocaine addiction
with morphine.
Right.
And unfortunately what happened is that he came out
of that rehabilitation program with no resolution
to his cocaine addiction, but now he had a heroin addiction.
Right.
And the story goes that he would have his shirts,
his white shirts sent away to get laundered
in places like Paris, you
know, and they would come back both white and starchy, but there would also be other,
you know, white related compounds in there.
So, and we've never let go of that, you know, arcane and I think inane practice and it's
not medical residents who are at fault here, you here. Speak to any of them and none of them will tell you
that that's what I want to be doing.
And I've had conversations with a dear friend
called Peter Atiyah who went through the medical practice,
his wonderful medical doctor,
and he describes some shocking history with a lack of sleep.
And the statistics are just damning.
Firstly, what we know is that medical residents
who have performed a 30 hour shift
will make 460% more diagnostic errors
in the intensive care unit.
Secondly, we know that if you're going to have
elective surgery, let's say,
and your surgeon has slept less than six hours
in the previous 24,
they're 170% more likely to cause a major surgical error,
such as rupturing a blood vessel
or damaging or puncturing an organ.
Then the irony is that a medical resident
who's worked a 30 hour shift,
when they get back in their car to drive home
at the end of their shift,
they're 168% more likely to get into a car crash.
Now returning to the accident and emergency room
from which they probably came,
but now as a patient rather than a doctor.
And I've tried with many other people
to lobby the medical institute or institution and try to understand why is this the case?
And I think some of it has to do with the old boys network
that it's almost like a hazing that,
we went through it so you have to do it,
man up, suit up, boot up, woman up,
you need to get through this, this is a rites of passage.
And again, it comes back to that idea
that thinking that you can fight mother nature
and evolution is just thick headed.
And that's what this-
Yeah, I mean, I get the idea that you have to develop
a level of rigor and emotional resiliency
to handle that kind of job.
And there is something to be said for,
putting people in challenging situations
to see how they function under high stress,
but the sleep deprivation aspect of it is just ridiculous.
You know, if, when you go through medical school,
you know, you take an oath, which is to do no harm.
And then you're placed under conditions
of insufficient sleep, that statistically will guarantee
that you will do more harm than if you were sleeping
or working, let's say, just a 16 hour shift.
I think some of the pushback that you receive
or I've received is, look, my mind's made up,
don't confuse me with the data.
Right.
And you think, okay.
You're the scientist.
What can I do? You're the doctors.
You know, isn't this self-evident?
And one of the arguments though,
I think that has some legitimacy
is that of continuity of care,
that if you are flip-flopping back and forth
between a resident every six hours,
the continuity of the patient care can decrease.
But then I thought about that argument for a long time.
And then I looked at a number of medical systems
throughout the world.
And I asked, how long does it take to train their residents
and how good is their medical care?
And what I found is that there are places like New Zealand,
France, Switzerland, they all have their residents working
no more than 16 hours.
And their quality of healthcare is actually ranks far better
in the worldwide statistics than the United States.
So you can't tell me that you can't train an individual
within five years or less at a reasonable amount of sleep
and not maintain a high quality of medical practice.
Well, part of the problem tracks back to the fact
that there's no education on this in medical school, right?
So these doctors who then become hospital administrators
don't have the proper background
to make a better decision about this.
That's exactly right.
So I also, myself and some other researchers,
you look at the medical curriculum
throughout many of these world, the first world nations.
And what you discover is that the average medical resident
will receive somewhere between an hour and a half
to two hours of education on sleep
relative to the entire medical program.
Now that strikes me because that's one third
of their patients' lives.
And that one third of their life spent asleep
makes a profound difference to their two thirds
of waking health life.
Why aren't we investing more in the education of sleep
for our medical residents?
Well, why aren't we?
Have you seen, since the book came out
and you've been speaking regularly on this,
have you seen changes, positive movement in this regard?
A little, but not too much, unfortunately.
I think there are some medical programs around this country,
at least that are doing better than others.
There's a quite a variability.
So some are prioritizing it and understanding
its importance, but overall, no, I think that that same sort
of some of that hubris is still present.
What do we do to change that?
Well, you know, I tried early on speaking about this
from the statistics of the patients,
from a point of view of compassion and empathy
for our young residents.
And that sort of just falls on deaf ears.
What I realized is that you have to speak in a currency
with which medical institutions and administrators
will listen to which is dollars and cents.
And when you start to rack up the numbers
regarding malpractice suits caused by insufficient sleep.
They start paying attention.
Start paying attention.
Yeah, so I was just stupid.
I thought about appealing in the wrong language.
You gotta follow the money.
Yeah, I know.
But this Halstead reminds me of that TV show, The Nick.
Did you watch this show? No, I didn't. This Halstead reminds me of that TV show, The Nick.
Did you watch this show? No, I don't think I did.
Steven Soderbergh did a limited series several years ago.
I think it was for Showtime, I can't remember.
But it's about this surgeon played by Clive Owen
at the turn of the century, it's literally 1900.
And he is an opium addict.
And then he gets introduced to cocaine and heroin,
but he's this talented surgeon and he goes into the theater
and you see the crazy surgeries
that they were doing at the time.
It's quite a interesting document.
I think you would really like it.
But I couldn't help but think,
I wonder if this character is modeled after Halstead.
I suspect if drug abuse, cocaine and such was involved
and he was this extraordinary power and force
that sort of birthed into being
this new way of medical practice,
I well imagine it was based on-
Right, right, right.
Well, the relationship between substance
and substance abuse and addiction and sleep deprivation
is another way in on know, in this terrain.
I mean, when you have all these doctors
who are being compelled to stay up so late,
they're gonna find exogenous ways of, you know,
enhancing their ability to do their jobs.
And the treatment center that I went to many years ago
was known for having lots of doctors and,
doctors and pilots, like the two people
that you completely, you know completely sort of divest yourself
of any of all control over to, right?
And just remember being struck at how many surgeons
and pilots were in this treatment center, right?
Like there was a brain surgeon who was a morphine addict
and there was all kinds of pilots
that were addicted to Vicodin.
There were anesthesiologists that were fentanyl addicts,
they would steal it when they would not use the entire vial
and they were using them primarily
so that they could function in their job capacity.
That's right.
That's how it starts.
To sort of try to come back from the disruption.
But what we know is that the risk or the probability
of someone abusing drugs of abuse in the medical profession
is significantly higher than the general population.
To me, more striking and well, an equally striking
and equally worrisome statistic recently
is that the rates of suicide are far higher
in young residents.
And what we've discovered over the past maybe 10 years,
and we've been doing a lot of this work too,
is the intimate relationship
between sleep and your mental health.
And what we know is that when you are not getting
sufficient sleep, your suicidal thoughts increase,
suicidal planning increase,
suicidal planning increases, suicide attempts increase and tragically suicide completion also increases as well.
And more generally what we've discovered
and I've been doing this for about 20 years now,
we have not been able to discover
a single psychiatric condition in which sleep is normal.
And so I think sleep is a profound story to tell
in our understanding, our treatment,
maybe even our prevention of grave mental illness.
Well, certainly in saying that,
it should be the first stop
on the kind of treatment protocol, right?
Like how is your sleep?
Let's deal with that first
before we look at pharmaceutical interventions.
Yeah, it's a stabilizing force.
And we know it's a stabilizing force,
both in terms of your psychology,
as we mentioned, impulsivity,
but also just from a basic reward brain sensitivity,
that your addiction potential from a brain perspective
is higher with insufficient sleep.
Same individual, two different sleep conditions,
two different addictive profiles.
Wow, I have to reassess my whole life now.
Oh, I'm so sorry.
I'm terribly bad.
No, it's good.
I wanna talk about sleep in adolescents and in teens.
Cause I think the work that you're doing here
and the issues that you're trying to, you know,
raise awareness around are super important.
The implications of chronic sleep deprivation
in young people, the relationship to, you know,
early school hours and how this plays out
in terms of academic potential
and the mental health implications that you just mentioned.
Yeah, so there's been a remarkable amount of work
looking at this issue of early school start times,
this incessant model of marching back
the school clock hours.
And the summary of the evidence really,
I think it goes the following.
Firstly, we see that academic,
when you shift schools to a later school start time,
so when you do a causal intervention, what happens?
Firstly, academic grades increase,
attruency rates decrease,
psychological and psychiatric referrals also decrease.
But what we also discovered is that the life expectancy
of those students increased.
And you may think, well, hang on a second,
how does that work?
Well, the leading cause of death
in late stage adolescent teens is actually not suicide.
It's road traffic accidents.
And here sleep matters enormously.
And there was one good example,
I think it came from Tetton County in Wyoming.
They shifted their school start times
from around 7.30 in the morning
to just before nine o'clock in the morning.
The only thing more remarkable than the extra hour of sleep
that those kids reported getting
was the drop in road traffic accidents.
That following year after the time switch,
there was a 70%, seven zero reduction in car crashes
in students 16 to 18.
Statistically unbelievable.
It blows my mind.
Now, statistically you can give a relevance to that.
Think of the advent of ABS systems in cars,
anti-lock brake systems that stop your wheels
from locking up into heartbreaking.
That dropped accident rates by around 20 to 25%.
And it was deemed a revolution.
Yet here is a simple biological factor,
giving our kids the sleep that they need
that will drop accident rates by up to 70%.
So if our goal as educators truly is to educate
and not risk lives in the process,
then we are failing our children
in a most spectacular manner
with this incessant model of early school start times.
When sleep is abundant, minds flourish.
When it's not, they don't.
Right.
There's so much education, I think,
that needs to be done in this area.
As a parent of two teens, I've got four kids,
two older boys.
Any parent knows how difficult it is to wake up
a young adolescent in the morning
and the frustration that comes with that.
But what I've come to better understand
by Dinta of your work is how crucial sleep is
for that developing brain.
And during COVID, we have one child,
our younger child who's being homeschooled right now,
we've let her sleep in as long as she wants.
And we don't start her first class until noon.
And so she's getting a ton of sleep.
But if you even tried to wake her up at nine o'clock,
I mean, forget it.
You're gonna spend the next hour and a half
trying to get this kid up.
So clearly there's a reason why that state of sleep
is so deep, right?
Like that it is crucial in this developing mind.
Yeah, and we often have that classic idea
of a parent at the weekend,
pulling the sheets off the teenager,
ripping open the curtain saying,
you're wasting the day.
But firstly, what we know is that it's not their fault
because during that adolescent transition,
there is a biological shift in that 24 hour rhythm
that they now want to go to bed later and wake up later.
So asking a teenager to wake up at seven o'clock
in the morning and operate and conduct themselves
with good grace and be able to learn effectively
is like asking an adult to wake up at 3.30 or four
in the morning and be the best version of yourself.
If I was to wake up at three o'clock in the morning
and come through to the kitchen and we both wake up,
I'd have to say to my partner,
I would say to her, look darling,
and she would say like, well, why are you so moody?
I'm just not the best version of myself
because I've woken up too early.
And she will definitely tell you that.
But I think it's the same,
misgiving because we don't understand how sleep works
with our teenagers.
And so putting them in the school at that time,
seven or eight in the morning essentially is,
you know, educating them amnesic.
They are at that stage, they are leaky civs
and what will go in will just come out the other side.
So that's the first thing that's happening.
It's not their fault, it's just their biology.
And then second at the weekend, they're trying to sleep off a debt that we've lumbered them
with during the week because of these early school start times.
And if you ask parents, if you sort of question parents of teenagers, what proportion of parents
think that their teen is getting sufficient sleep?
And more than 70% of them say,
I think my teen is doing fine.
I think they're getting the sleep that they need.
When in reality, less than 15% of those teens
are actually getting the sleep that they need.
So there is a parent to child mismatch
in sleep understanding.
And as a consequence, there is a parent to child
transmission of sleep neglect.
Parents don't see it, they don't understand it.
And so, in 15 or 10 or 20 years time, that teenager, lo and behold, seems to have amnesia.
And they with their own kids will do the same thing.
They'll pull the sheets off and say, you're wasting the day because it was taught to them
by their parents that sleep and getting the right timing
of sleep and the right amount of sleep is something shameful.
So for that young person, do they need more hours?
They do.
So the eight hour rule doesn't really apply.
No, that's for adults.
And in fact, the brain doesn't stop developing
until it's about 25 years old.
And sleep plays a critical role
in what we call brain plasticity,
which is modeling the brain.
It plays a role early in life,
in the first couple of years,
sleep seems to actually help wire up the brain.
So it's almost like sleep at that time of life
comes in to a new neighborhood.
And like an internet service provider,
it wires all of those homes
with high-speed fiber optic cables.
But then later in life,
that's when during the teenage years,
we've actually realized which homes
are using the high bandwidth and which homes aren't really
sort of drawing on that sort of, you know,
that broadband speed.
And so then the role of the brain,
it goes from expanding and creating lots of connections,
which is called neurogenesis,
to then actually synaptic pruning,
which is where we now have to make the brain efficient
for adulthood.
We sculpt away the unnecessary and we keep the necessary
and sleep performs that role too in later teenage years.
And as a consequence,
if you are chronically under sleeping a teenager,
you're effectively stunting brain development
and no one would wish that for their child.
Right, so you impede neurogenesis.
So there's fewer pathways to choose from.
And then as you age, then you're selecting,
basically you have less to choose from, right?
So you're just limiting the brain's capacity
to do its job well.
So early in life in the first five or so years,
you want to sort of, you know,
it's almost spray and pray attitude a little bit
like investing.
You just, you know, gift all regions of the brain,
lots of connections, and then you let experience and time
teach the brain which highways and sort of tributaries
and avenues and lanes would you like to keep
and which should be removed.
So now as you shift later in life,
it's all about efficiency.
Let's get this brain efficient.
Because right now when you've got this too much connectivity,
it's good to sort of as a general blueprint to lay down,
but then let life tell you which of those sort of as a general blueprint to lay down, but then let life tell you which of those sort of,
you know, networks you should enhance
and which you should actually remove.
And it's later in life that we're removing those.
And as I said, it's not until we're about 25
that the brain has finished all of that maturation.
And that's why, you know, the recommendation is seven
to nine hours in adults.
And I would argue in adults
once they're past 25 years old,
before that you need much more sleep.
Yeah, yeah, yeah.
So what would be the ideal amount of sleep
for the adolescent or young teen?
Yeah, it's usually somewhere between eight to 10 hours
and going up to maybe 11 hours depending on that teen.
And if people want to find out,
there's a great informational sheet.
They can just go to the National Sleep Foundation.
It's the nationalsleepfoundation.org.
And you can look at the current guidelines
that we and other scientists have sort of tried
to gather all of the information and say,
look, where should we position these windows
of sleep duration based on different age ranges?
So it's a great resource if people are thinking about that
for their kids and for themselves as well.
So if you could bend the year of the secretary of education,
I mean, what would be your recommendation
in terms of school start time, like 9 a.m.?
I think for teenagers, I would say 10 a.m.
10, yeah.
10 at the minimum.
And what's interesting is that the younger kids,
they can actually wake up earlier
because they haven't gone through that adolescent transition.
So, you know, they probably could be going to school
and learning effectively at let's say 9 a.m.
or even 8.30 a.m.
But in those studies, they carefully ask the question,
we can't set different times for different age brackets,
it's just not practical.
And I understand why there is resistance
in the school system.
You can say, why are we starting that early?
Some of it has to do a little bit with the bus unions,
the bus networks that try to get kids to school.
And I get that, I get,
it's not an easy problem to solve.
But I also realized that we've put people on the moon
and I think we can solve this.
There's been tougher problems to solve.
Yeah. Yeah.
And so I'm not trivializing it.
It's a big problem and I don't have all of the answers.
I'm just a scientist.
Well, there's the kind of mechanistic,
logistical aspect of solving that problem.
But there's also the mental hurdle,
which comes with education, right?
Like getting somebody's head wrapped around the idea
of why a 10 a.m. school start
is in the best interest of the child is a hurdle.
Right.
And for most parents, that's the genetic legacy.
That's what you invest in.
I gotta get to work too.
Like, what am I supposed to, you know, so.
Right, and that's the hard part.
So what they did is they looked at say,
okay, let's say that we start at school at 10 o'clock.
That's only going to help the teenagers,
but would it hurt the kids who are younger?
Because that would then say,
well, we can't do this one time fits all phenomenon.
And what they found is that it didn't hurt the younger kids.
They were learning just as effectively,
but in the teenagers,
they were learning far more effectively.
In fact, if you look across the day and you ask,
where are those school start times
really hurting the teenagers?
It's in the first half of the day
because they're mostly asleep.
And you ask any high school teacher,
what is my, what does my class look like
first thing in the morning versus in the afternoon?
They're usually very different as an audience.
What about dealing with things like SSRIs
and treating ADHD with Adderall and Ritalin
and the overmedication of our young people
and the implication on sleep and brain development.
Yeah, I wrote a little bit about this in the book.
It is unfortunate that, you know, if you look at ADHD,
the current recommended treatment
are things like Adderall and Ritalin.
And they are some versions of something
that looks very much like amphetamine.
And I'm not dismissing the idea that ADHD exists.
I'm not one of those people.
It clearly does.
I also am not anti-medication by any means.
But what I would say is that unfortunately
those medications are very strong wake promoting medications.
I mean, if you ask an amphetamine addict,
if they need sleep when they're using amphetamines,
they will laugh at you, right?
They'll say, don't you kidding me?
I can go straight without sleep.
And so maybe we need to think differently
about at least the timing of that medication.
Do we want to be medicating kids in the morning
or in the evening?
Because if those things are wake promoting,
we know that kids with ADHD have non-normal sleep.
They actually have disrupted sleep.
And we're also starting to find
that those medications themselves are sleep disruptors.
And so one wonders what would be the efficacy,
the benefit of those medications, which there are,
but just timed correctly.
And you were at least able to try and protect sleep.
Well, what if we could just come up with better medications
that aren't so destructive to sleep?
I think that to me would be a better approach.
Is there research on antidepressant medication
like the SSRIs and the implications for sleep?
There are, yeah.
So sleep is usually not normative
when you're taking antidepressants.
Now that's a general statement and it's too general in fact.
It really depends on which type of antidepressant
because different antidepressants
will shift different neurochemical systems in the brain.
So SSRIs stands for selective serotonin reuptake inhibitor.
And serotonin is a key neurochemical
in the regulation of sleep.
We have found historically that people taking antidepressants
will typically have a reduction in REM sleep.
It really seems to hit hard on REM sleep.
And as we may come on to discuss sleep
and particularly REM sleep provides a form
of emotional first aid.
REM sleep is what I've described as overnight therapy.
And there's nothing that I've seen that,
sort of is that much further from its effect size
based on the evidence.
And so one wonders whether or not we can look
to alternative medications that again,
have at least some conceptual sensitivity
to the things that regulate sleep
and try to stay away from disrupting sleep.
If sleep offers some form of assistance
to depression and we know that insufficient sleep
predicts depression, we know that people who are depressed
don't sleep very well, they have abnormal sleep patterns.
So if sleep is a part of that disorder
and disordered sleep is a part of depression,
then shouldn't we think about the medications
that they take that are also sleep disruptive
and maybe think about finding ways where we time again,
the onset of the medication.
I don't know how many doctors describe to their patients,
not just take two of these,
but when seven o'clock in the morning
could be very different than seven o'clock in the evening.
In fact, that's true of many medications
in terms of their sleep disruptive capacity.
Yeah.
Yeah.
Yeah.
Yeah.
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For somebody who, for whatever reason,
schedule wise or whatnot,
can't seem to carve out the eight hours of sleep a night,
can this be made up for through napping
or biphasic or polyphasic sleep?
Like there always seems to be people who are doing all kinds ofic or polyphasic sleep. Like there's, there always seems to be people
who are doing all kinds of experiments with polyphasic sleep.
But to my mind, I mean, you know, obviously more,
way more than I do, but it seems like those experiments
always like somebody's like, I'm just gonna sleep
every two hours, every four hours,
but that never lasts very long, right?
They always end up going back.
It doesn't.
So this sort of idea of what's called
highly polyphasic
sleep, some people will describe it as the Uberman
sort of schedule.
Some people have said,
Benchy had once described it.
It's part of this like self optimization,
biohacking.
It doesn't work, right?
Not again.
No, it really doesn't.
And there is nothing in our biology
that would suggest that's how we should be sleeping. And in fact, it's quite the opposite. In fact, there's a lot in our biology that would suggest that's how we should be sleeping.
And in fact, it's quite the opposite.
In fact, there's a lot in our biology screaming,
you should not be sleeping like that.
You're not designed to be highly polyphasic in your sleep,
meaning multiple bouts of sleep.
The only time that we do that is when we're infants.
You know, and it's sort of,
I think Billy Crystal is a long time insomniac.
He's got this joke and he says, you know,
I sleep like a baby, I'm awake every two hours, you know,
and that seems to be this highly polyphasic mentality too.
So that doesn't seem to be the case.
That doesn't seem to be how we should sleep.
And I would strongly advise people not to do that.
Should we be sleeping though,
differently than the way that we are in modernity?
And I actually think there is an argument for this
because if you look at hunter gatherer tribes
whose way of life hasn't changed for thousands of years,
they don't sleep the way that we do.
They don't sleep in what we call a monophasic pattern,
which is trying to get one long single bout at night
and then we're awake for 16 hours, they sleep biphasically. So typically depending on what season, be it
winter versus summer, they will sleep for anywhere between sort of six to seven hours
at night. And then they will have the siesta like behavior in the afternoon where they
have a nap getting this sort of fuller opportunity. So I think modernity, you could argue,
has actually dislocated us from how on natural edict
of sleep schedule.
Is there any other evidence to support that?
There actually is.
Most people will know this.
Somewhere between about two to 4 p.m. every day,
you will have a drop, a pre-programmed
and it's genetically hardwired drop in your alertness.
It's sort of, you know, that you're around the boardroom
table after lunch and all of a sudden you start
to see these head bobs going on, you know,
it's not people listening to good music,
they're just giving way to what we call
the post-prandial dip in alertness.
And it is decoupled on some level from the food coma, right?
Like part of it is, oh, I ate a big lunch,
but this is independent of that.
You can prevent people from having lunch
and they still have, you know,
and I put electrodes on their head,
we can still measure this alertness drop.
So it is independent of food.
Right, so siesta.
So siesta, you know, and you can ask,
well, if that is how we were designed to sleep,
is there any evidence that something goes wrong
when you change that natural behavior?
And that actually happened as a natural,
well, an unfortunate natural experiment in Greece
a couple of decades ago.
They decided that they were going to do away with the siesta policy. So if you went to Greece a couple of decades ago, they decided that they were going to do away
with the siesta policy.
So if you went to Greece, you know, in the 1980s,
and you walked around the towns,
you would see on the shop windows,
it would say open from, you know, 10 to 2 PM,
close from two to 5 PM,
and then open from five to 10 PM,
because there was a standardized siesta practice.
They decided to do away with that.
And so Harvard researchers said,
okay, we're going to see what happens.
What are the consequences?
And they focused on cardiovascular disease.
So they tracked the sleep and the help
of cardiovascular health of well over 23,000 Greeks.
And what they found is that across that five year period, there was a 37% increased likelihood
of having a heart attack.
In fact, it was worse in males.
In males, there was a 60% increase in likelihood
of having a heart attack.
And what was happening, it seemed,
if you looked at the data, is that they were still sleeping the same,
maybe just six hours a night.
And they were doing away with the nap during the day,
and they weren't replacing that sleep time
back into their night phase.
They were staying true
to what they'd been doing before at night.
And they'd just been shortchanged
of their sleep during the day.
And that led to cardiovascular health consequences.
So if no siesta, you gotta make sure you get the eight hours.
But if you're doing, if you're engaging
in that hunter gatherer practice,
you can go six and two or whatever.
And that seems to be fine.
I would say that there's probably a couple
of caveats with naps though.
Naps are a double-edged sword.
If you are struggling with sleep at night,
the recommendation is do not nap during the day,
because what you want to do is build up
all of that healthy sleepiness.
And it's a chemical called adenosine,
it's sleep pressure essentially.
And the longer that you've been awake,
the more of that adenosine,
the more of that sleep pressure builds up.
And it's not a mechanical pressure in your brain,
don't worry, it's a chemical pressure to sleep.
And then after about 16 hours of being awake,
there seems to be enough adenosine,
enough sort of sleepiness to be weighing down
on your shoulders that now you can fall asleep
and then stay asleep.
So if you're someone who has fragile sleep or insomnia,
you shouldn't nap during the day
because taking a nap during the day
will actually just, it's almost like a pressure valve
on a steam cooker.
You just release some of that healthy sleep pressure
that's building up.
And now when it comes time to fall asleep
or stay asleep at night, it's that much harder.
So the advice would be if you can be if you don't have sleep problems
and you can nap regularly,
then I would say naps are just fine.
But if you can't do it regularly,
and especially if you suffer from sleep problems,
try to stay away from naps.
If you are going to nap, nap before 2 p.m. in the afternoon,
going later than that can be problematic for your sleep.
You know, it's a little bit like snacking
before your main meal.
It just takes the edge off your appetite.
It's the same way with naps.
I'm sure you or somebody has studied what happens
if you take exogenous adenosine, right?
Like, wouldn't that seem to be the way in
to resolving this problem for people that have insomnia?
Hard to get it across the brain barrier,
which is a protective layer around the brain.
And there's some issues around toxicity as well.
So yeah, that certainly would have been the idea.
But what's lovely is that,
you can increase sort of sleep pressure
in a number of non-pharmacological ways
and exercise is a great demonstration of that.
And I think, you know, we can speak about all
of these different over-the-counter medications
that people try to invest in and think
that that's going to give them a good night of sleep.
But there are probably two really simple things
that you can do non-medication that are,
if you look at the data,
are almost guaranteed to improve your sleep,
which is some form of physical activity most days,
or at least several days a week.
And the second is deal with your anxiety.
Anxiety is the principal cause of insomnia.
It's not the only cause,
but it's our current working model of insomnia,
that people who have a high fight or flight activation
of their nervous system, branch of the nervous system,
they also have high levels of stress chemicals
such as cortisol.
And that seems to be very predictive of their insomnia.
And if you can start to manage your anxiety,
for example, meditation is a fantastic practice. And, you know, before
I was writing the book and I was sort of starting to research, I was, I was a bit of a stupid
hard-nosed scientist. You know, I just thought this meditation stuff was maybe a little bit
woo woo and sort of, you know, come by our and we all hold hands. And, and I started
to look at the data, the data was immensely powerful and very robust
that people, when they are suffering from insomnia,
if you put them into a meditation, a mindful practice,
you can actually drop the severity of the insomnia
in a way that medications,
such as even prescription medications,
can't come close to.
Yeah, I mean, I just know, well, first of all, if I don't exercise, forget about it. even prescription medications can't come close to.
Yeah, I mean, I just know, well, first of all, if I don't exercise, forget about it.
Like I know I'm gonna struggle with sleep at night.
And if and when I have difficulty falling asleep
or I wake up in the middle of the night,
I've become very attuned to what my mind is doing.
And it will generally default to some problem
that I'm having or conflict that I'm trying to resolve.
And I'll just loop some narrative.
And that produces a tremendous amount of anxiety,
which obviously prevents me from falling asleep.
So I noticed that.
And then I course correct through either some kind of mindfulness practice
to kind of create space and push that narrative aside
or overcome it with a different narrative.
And sometimes I'll just think about a book that I'm reading
or a movie that I saw and I'll just immerse myself
in that narrative and that's like a distraction
that literally short circuits
that other anxiety producing narrative and I fall asleep.
You're so right.
So I think, in this modern day and age sort of,
empty fee, fast food, 24 seven society,
we're constantly on sort of reception,
particularly with now all of this digital technology
and rarely do we do reflection.
And unfortunately, the one time when we do reflection
is when our head hits the pillow.
And that's the last time that you want to go into rumination.
You don't want the Rolodex of anxiety spinning up,
which is what you were sort of describing,
because that leads to something
that we call catastrophization that you start thinking,
oh, what didn't I do today?
And what do I need to do more of tomorrow?
And then I forgot this.
And at that point, good sleep is not going to be invited
into the brain.
By the way, counting sheep does not work.
There was a scientific study done by a colleague of mine
at UC Berkeley that demonstrated, in fact, if anything,
it hurts your sleep.
And what- But if you're catastrophizing,
it would probably be better to start counting sheep.
It could be, but what you described
was actually what she found.
Far better was to engage in some kind of a mental aspect.
And what they found was take yourself on a walk.
Think about a walk that you know in the forest
or in nature or down on the beach.
And just start
to try to walk yourself through that or think about a book that you're reading or think
about sort of a podcast and anything to get the mind off itself.
So for example, I feel embarrassed to say this, but I love racing cars.
And so if I'm struggling with sleep, which I do too,
I am not immune to bad nights of sleep.
And I've had bouts of insomnia.
So comforting to hear that.
I'm just as fragile.
And so what I'll do is I'll put myself
and I'll think about the track
and I'll drive myself around the track.
I know when I need to, which gear I need to be in,
where my breaking zones are.
And then the next thing I know is I'm waking up in gear I need to be in, where my breaking zones are. And then the next thing I know
is I'm waking up in the morning.
And I just drifted off.
Yeah, yeah, yeah.
No, it's great.
That's sort of a different version of what I do.
What kind of cars do you race?
Oh gosh, I've raced all sorts of BMWs, Porsches,
but my real love and the car that I own
is a little Mazda Miata.
When you're a professor, My real love and the car that I own is a little master me out of it.
When you're a professor, you can't really go racing
in half million dollar cars.
And I love it to pieces.
It is a car unlike a Ferrari or a Porsche.
When you're going 40 miles an hour,
it feels like you're doing 100.
Whereas in a Porsche, when you're doing 100,
it feels like 40 miles an hour.
So I'm usually the slowest guy on track,
but it brings me a lot of joy and satisfaction.
That's cool.
Well, let's talk a little bit about best practices then.
I feel like we're at that juncture.
And I wanna do this by walking you through
the extreme lengths that I've gone through.
I know a little of your sleep history.
So, tent included.
Yeah, I sleep in a tent,
cause a lot of consternation and confusion
from people that listen to this show.
But I'll just provide a little background of that.
Like historically I've had issues falling asleep.
Part of it, and I'm interested in your take on this,
is I think my sense is that it germinates somewhat
from being like an extreme ultra endurance athlete.
I've gone through periods of my life
where I've put my body through just unbelievable rigor,
like 25 hour training weeks, where you're just so exhausted.
Sleep is a non-issue.
Sleep is not a problem
when you're pushing yourself that hard.
But it's been many years
since I've been kind of habiting that space.
And now, but I've acclimated,
my physical body is acclimated to doing that, right?
So now if I go out for a one hour run
or I go on a casual bike ride, it's not enough.
Like I'm not getting enough of the fatigue
to create the restful state that I aspire to be in.
Like I really, I have to exercise more
than the average person,
which is challenging when you're a busy person.
So there's that.
On top of that, my body's like a furnace.
Like I literally burn hot.
And my wife likes the bedroom a lot warmer than I do.
And we would have this back and forth over many years
where it's too cold for her, it's too hot.
I'm on top of all the covers,
she's underneath them shivering, it wasn't working.
And as kind of a joke, I went,
we have a flat roof off of our bedroom.
And I went and I just pulled a twin mattress up there
and slept there one night.
I had an unbelievable night of sleep.
I thought this is fantastic.
It's nice and cold out the desert air, even in the summer.
And that I graduated from that into getting a tent.
And I've been sleeping in a tent ever since.
I absolutely love it.
The cold air, being under the stars
and being under a bunch of blankets,
including a gravity blanket,
which I love your thoughts on,
which I found to be really helpful
speaking about the sympathetic nervous system
and trying to calm myself down.
An eye mask and nature sounds and magnesium,
like all kinds of stuff.
And the idea being, of course,
to create the optimal situation
for the best opportunity for eight hours of sleep
every night.
And like yourself, I don't always, despite all of that,
sleep still eludes me many nights,
but more often than not,
I'm getting more high quality sleep than I used to.
But I'm interested in how this kind of measures up
with what you found through your studies
about best practices, specifically temperature,
air quality, all these kinds of things.
Yeah, and so I think there are probably maybe five tips
for better sleep tonight, if you can suggest that,
or trying to optimize your sleep.
And temperature, regularity, darkness,
walk it out, and then alcohol and caffeine.
And I'll say the last one,
because usually if you don't find me deeply unappealing
right now, you will after that fifth one.
Temperature is a fascinating one.
We know that your brain and your body
need to drop their core temperature
by about one degree Celsius
or about two to three degrees Fahrenheit
for you to fall asleep and then stay asleep across the night.
And that's the reason that you'll always find it easier
to fall asleep in a room that's too cold than too hot.
Because too cold is taking you
in the right thermal direction for good sleep.
And that's why sleeping in a tent,
now we understand we're in Southern California,
but nevertheless, it gets cooler at night
than it is during the day.
Yeah, I wouldn't be doing this in Boston.
Right, yeah.
It's still, I mean, typically it's low 40s,
and it goes down into the high 30s,
and I've never not slept in the tent
because it was too cold.
I know that in your research,
you found there is an inflection point,
at which point perhaps too cold is not so good.
Yeah, once you get into an extreme it-
But I have to tell you, like, you know,
when it's 38 degrees, I'm happy.
Like I sleep pretty dang well.
Yeah, and that-
I mean, I got a lot of blankets on.
Yeah, and so it's sort of, you know,
the local temperature may not quite be that.
And here's the other thing.
I always have my feet sticking out.
I cannot have my feet under the covers.
Yeah, and do you know why?
Yeah, I think I know, but go ahead.
Because it's your hands and your feet
that are these incredible radiators of heat.
Your hands and your feet are highly vascular.
In other words, there is this crisscross of vessels very close to the surface and it's
very rich in its vascular nature, both your hands and your feet.
And so at night, what the body wants to do is almost like a snake charmer, draw the heat out of the core of the body
and evacuate it through the extremities.
And the extremities in this case for us human beings
are hands and feet as well as head.
And that's why you will sometimes see rebellious,
when you see kids and you kind of tuck them in all nicely
and you look at your wife and you smile
and it's all beautiful.
And then you go back in two hours later,
just before you go to bed.
And these rebellious legs are dangling out, sticking out.
It's because you're trying to evacuate the heat.
So you're wise in doing that
because they are wonderful thermal discharges.
So that's temperature.
And we do need to drop that, that temperature. It's
different for different people, but I think the recommendation would probably be about,
you know, 65 degrees or so for most people. Now that's obviously averaging across men
and women. And it's different there too, as you mentioned, which is around about, if I
do my math correctly, it's probably around about 18, 18.3 degrees Celsius. So that's
temperature and that's why I think you definitely will start to sleep better than you at least
would do otherwise on a constant temperature because, you know, there's another way that
modernity has dislocated us from our natural edict of sleep, which is we set a thermostat
of maybe 70 or 72 degrees throughout the day and the night.
And that's not how we were sleeping.
Now, if you go back to those hunter gatherers, by the way,
for whom you are in some ways
mimicking their sleeping existence,
they don't go to bed really on the basis of light,
which is what we thought.
They usually will go to bed about an hour and a half
to two hours after sundown.
And then when they wake up and they don't have alarms,
if you ask them about this idea of,
artificially terminating sleep with an alarm,
they're perplexed.
Also, rates of insomnia in the general
first world population is somewhere between 10 to 15%.
In those hunt together tribes, it's less than 5%.
So some things-
They're also moving all day long.
They're moving all day long.
And we can look at diet as well.
But what is determining their sleep onset
and their sleep offset is not light, it's temperature.
So when that, and if you ask people,
if you just bring them into the laboratory and you say,
you know, at what point do you feel sleepy at night?
It's at the point where their core body temperature
is on the steepest decline.
Now they don't know that,
even though unfortunately we've placed a rectal probe
inside of them, which is no fun for either the experimenter
to insert or for the participant to receive,
but they are on the awesome down slope
of the thermal evacuation.
And that's when they feel sleepy.
And when those hunter gatherer tribes wish to wake up
is before dawn, just before dawn,
but it's as the temperature starts to rise back up.
So it turns out that we actually need to warm up
a little bit to get cold.
We need to bring the blood to the surface of the skin.
That's why cold, it must be in the bedroom,
but you can wear socks if you want,
or you can have a hot water bottle, but keep it cold
because warming the feet or sticking them out of,
you know, the mattress will help your body evacuate the heat
and plummet your core body temperature.
And it's the reason, by the way,
that hot baths and showers work for good sleep as well.
You think that-
In a counterintuitive way, right?
Like, cause you think you're warming up and you're hot.
Nice and toasty.
Yeah, you're vasodilating.
When you get out the bath, you've got rosy cheeks.
All of the blood comes to the surface.
And when you get out of the bath,
your core body temperature is dropping precipitously.
That's why you fall asleep.
It's called the warm bath effect in sleep science.
It's so reliable.
And then when they're starting to wake up
is when they're starting to warm up.
So we need to sort of warm up to get cold, to get to sleep.
Then we need to stay cold to stay asleep.
And then we need to warm up to wake up.
If that's the sort of temperature transition.
So that's temperature.
The next is regularity.
Go to bed at the same time and wake up at the same time.
No matter whether it's the weekday or the weekend,
or even if you've had a bad night of sleep,
don't change it, resist the urge.
My recommendation to people who've had a bad night
of insomnia, they'll say, should I get to bed earlier?
Should I wake up later?
Do nothing.
Don't go to bed any earlier.
Don't try to wake up any later.
Keep to your schedule.
And by the way, I'm giving these sort of,
these tips or these rules.
People don't respond to rules.
People respond to reasons, not rules.
And that's why I'm, if you don't mind,
I'm sort of trying to give some explanation
as to underlying it.
But the reason that regularity is king
is because it will anchor your sleep
and it will improve the quantity
and the quality of that sleep.
Because deep within your brain,
there is a master 24 hour clock
and it expects regularity and thrives best
under conditions of regularity,
including the regulation of your sleep wake schedule.
Sorry, I just wanna interrupt with one thing,
which is on that subject of the internal clock,
does it matter in the context of getting eight hours,
if you choose to go to bed at nine o'clock
or you go to bed at 11 o'clock,
if you're getting eight hours,
is that going to impact the quality of your sleep?
Like I know personally, like I need to go to bed early.
If I still get eight hours, but I go to bed late,
it's not the same thing.
Yeah, and so we mentioned that overall
for the average adult,
you get most of your deep sleep
in the first half of the night,
most of your REM sleep in the second half of the night,
but it's not quite that simple.
And by the way, some people will say to me,
isn't the sleep that you get before midnight
twice as valuable as that you get after midnight?
The stroke of midnight,
there's nothing about the sleep
that you were getting at 11.59 PM and the sleep that you were getting at 11.59, you know, PM and the sleep that you're getting
at 12.01 AM, that's a fallacy.
But what you described is important and it's a nuance.
And it comes back to what we call chronotype.
Are you a morning type, evening type,
or somewhere in between?
And it's about a third split across the population.
You don't get to decide.
It's not, if you're a night owl, it's not your fault.
It's gifted by way largely of your genetics.
It was gifted to you at birth and it is hardwired.
And we now know the genes, at least six different genes
determine whether you're a morning lark or an evening owl
or sitting somewhere in between.
But it's interesting to know
that that's a genetic disposition.
You can't compel a night owl to be a morning person.
No, people have done all sorts of incredible things.
And there is some degree of wiggle room you can do.
I think there's about five or six different things
that they tried, but all you can really do
is drag a night owl back by maybe 30 minutes.
And that's really it.
So what you're describing there
in terms of the quality of your sleep is important
because it's less about where any adult places
that eight hours on the 24 hour clock face.
It's more about where that individual adult
is trying to sleep in harmony with their chronotype
rather than against their chronotype. Now, unfortunately, modernity is predisposed to
a heavy bias and a discrimination towards morning types. It's this type A culture that
rise and grind, you get up in the morning and it's all about the early bird catches the worm.
Well, I can also tell you that, you know,
the second mouse gets the cheese.
So you need to be really mindful of your chronotype.
Now you can figure out your chronotype if you want.
You can just go online and you can, what's the best,
probably search something called
morningness, eveningness questionnaire.
And I can send you a link that we can even put in the show notes, the MEQ.
And it's a series of questions and you will determine what type you are trying to then
sleep at the right timing in accordance, in harmony, rather than in desynchrony with your
chronotype is when you will get the best quality of sleep.
That's why you say, if I go to bed at midnight
and I sleep in it till eight,
sometimes I kind of have a sleep hangover,
I just feel miserable.
But if I get to bed at whatever time you normally do
earlier in the evening and wake up earlier,
that's my sweet spot.
Most people probably know what their type is though, right?
Well, I think yes and no, because in some ways,
even the middle ground folks will think that they are
perhaps more evening type than they actually are
because of technology.
We've done a lot of work in the sleep field,
the royal we.
By the way, in this podcast,
when I've said we did something, I mean that sort of,
or when I say I did something, I mean-
The sleep science community.
We did something.
And when I say we did something,
I mean, they did something.
So we've done a lot of work looking at technology
and the invasion of technology into our lives
and into our evenings and into the bedroom.
And certainly those blue light devices are damaging
to the release of melatonin,
which we'll come onto when we speak about darkness.
But it's not really that which now seems to be carrying
the vote of technology-based sleep disruption.
It's that these things are activating.
They are designed to capture your attention
and make you more alert.
And in fact, it's what ends up happening
is that you have sleep procrastination
where you're using these devices,
you're working on your laptop and you think,
I'm not sleepy, I don't feel tired.
But if there were to be some electromagnetic pulse
that wiped out all of technology,
what you would realize is that at 10 30,
all the lights went out, you couldn't do anything.
Within five or 10 minutes, you'd think,
wow, gosh, actually, you know what?
I really am sleepy.
And technology will mask your sleepiness.
That activating nature of technology hits the mute button
on your sleepiness so you don't perceive technology hits the mute button on your sleepiness
so you don't perceive it.
Right, in a multifaceted way, right?
There's the dopamine induction of social media scrolling,
but there's also the light spectrum and all of that, right?
That's impacting your body's ability
to properly self-regulate.
Yep, yeah.
And so, I often, if you really have to take your phone into your bedroom,
I don't personally, but again, you know, that's just me.
I would say the one rule I would offer to you
is that if you're going to be using your phone
in the bedroom, you have to be standing up, you know?
And at that point, after about five or six minutes
of studying, you're like, you know what?
I just wanna, if you sit down on the bed,
I'm sorry, phone goes away.
Here's what's depressing though.
You talk about this, like how long before you need
to go to bed should you shut the screen off?
And it was like a number of hours, right?
Like if you watch a movie and then go to bed,
that movie should be concluded like, I don't know,
what did you say, like two hours or something like that?
Well, it really depends on sort of the,
watching television or a movie,
as long as it's not inside of the bedroom,
we really shouldn't be watching television
inside of the bedroom.
Cause you want to associate your bed
with simply the place of being asleep or for intimacy.
That's really what we recommend the bed for.
Don't be working on that.
Don't be eating on your bed.
Don't be watching television on your bed,
consuming Netflix.
And I think it's really about computers and iPads
and cell phones or laptops, sorry, tablets.
I think watching television outside of the bedroom is okay.
One of the dangers, however, when I ask people,
if they say I'm having sleep problems,
I'll say, do you nap during the day?
And they'll say, no, I never nap.
Then I'll say, well, but when you're watching television
on the couch in the evening,
do you sometimes fall asleep watching television?
They say, yeah, I do that all the time.
That's an accidental nap.
And it's the worst time to nap too,
because again, it's right before your main meal of sleep.
So I would say that if you're doing something
that helps you wind down and just disengage from the day,
disengage from those stresses, that's fine.
Be it reading a book, watching a mindless movie,
but in the last hour before bed,
stay away from anything that you know is cognitively
and especially emotionally activating.
Don't be checking emails, don't be sending texts,
don't be engaging in movies that are,
action horror movies that have you wired.
Try to stay away from those things.
So let's talk about caffeine and alcohol, right?
So disappointingly, caffeine has like an eight hour
half life, right?
So if you have a cup of coffee in the morning,
you're still contending with it when you go to bed.
It's tough, yeah.
So alcohol and caffeine.
So everyone knows that caffeine is an alerting substance.
It's in a class of drugs
that we call the psychoactive stimulants.
Interesting, it's one of the only psychoactive stimulants
that we readily give to children without too much concern.
So, many people know that that's how caffeine works,
but people may not realize that caffeine
can have two additional damaging effects on your sleep.
The first comes down to, as you said,
the duration of action that caffeine has for most people,
a half life of what we call about five to six hours.
In other words, after about five to six hours,
50% of that caffeine is still in your system,
which means that caffeine has a quarter life
of between 10 to 12 hours.
So if you have a cup of coffee at, let's say, 2 p.m.,
a quarter of that caffeine could still be circulating
your brain at midnight.
So it would be the equivalent of, you know,
a 2 p.m. cup of coffee is the equivalent of getting
into bed and just before you turn out the light,
you speak a quarter of a cup of Starbucks
and you hope for a good night of sleep,
it's probably not going to happen.
No, boy, no.
There are differences from one individual to the next.
It comes down to the specific enzyme that degrades caffeine.
Some people have a genetic variant,
what we call a polymorphism
that has a faster metabolic rate
for the degradation of caffeine.
Other people have slow,
that usually determines I'm a sensitive person.
I'm not sensitive.
But even if you're one of those people,
and some people say this to me,
look, I can have an espresso with dinner
and I fall asleep fine and I stay asleep.
So no problem. That's not quite true because even fall asleep fine and I stay asleep, so no problem.
That's not quite true because even if you fall asleep
and stay asleep, caffeine can actually decrease the amount
of deep non-REM sleep that you get,
can decrease the quality of that deep sleep by up to 20%.
Now, for me to drop your deep sleep quality,
I would have to aid you by a decade
or you could do it with a cup of coffee in the evening,
each and every night.
And the problem is that then those people,
when they wake up the next morning,
they don't remember struggling to fall asleep.
They don't remember waking up frequently
throughout the night.
So they don't put two and two together.
But now they feel unrefreshed and unrestored by their sleep
because they weren't getting the deep sleep.
And now they find themselves reaching for-
Got to drink more caffeine.
Three cups of coffee in the morning.
And then because they may not be able to get to sleep
at night, then they're reaching for sleeping pills.
So it's this sort of, you know,
it's the stimulant in the morning.
It's a sedative in the evening.
And it's a very difficult cycle to break.
So that's caffeine, alcohol.
Alcohol is probably the most misunderstood sleep aid
that there is out there.
It's anything but a sleep aid.
And you've mentioned how your sleep was so disrupted.
Firstly, alcohol is in a class of drugs
that we call the sedatives and sedation is not sleep.
But when we have a couple of drinks in the evening
and we say, gosh, I've just fell asleep like that,
you're mistaking sedation for sleep.
So if I were to show you your electrical patterns
of brainwave activity with and without alcohol,
they're not the same.
It's not naturalistic brainwave activity.
The second problem with alcohol
is that it fragments your sleep so that you wake up many more times
throughout the night.
So not only is your sleep, you know,
going to be poor quality as we'll come onto,
it's also just not going to be consolidated.
It's not that nice long duration of uninterrupted sleep.
Because as your body is processing the alcohol,
the depressant aspect of that drug is wearing off
and there's a sort of rubber banding,
stimulant reaction to it, right?
So you wake up at two or three in the morning.
Yep, so it actually will start to,
just as you mentioned there,
it will trigger activation of the fight or flight branch.
So you start to come back online
in terms of that stress-related branch of the nervous system.
Also stress-related neurochemicals we know
are starting to get increased as the alcohol is metabolized.
And that's what causes the fragmentation of your sleep.
The final problem with alcohol
is that it's a very potent suppressor of your REM sleep,
of your dream sleep, which we've mentioned before
in terms of all of its benefits.
And so, I think that's the reason that alcohol
should just be strongly advised against the nightcap
by medical practitioners.
But I would just say two things.
Firstly, with tongue and cheek,
you could look at that data and say,
well, then I should just go to the pub in the morning.
And that way the alcohol is out of my system in the evening
and no harm no foul.
But yeah. The problem with me is if I go to the pub in the morning. And that way the alcohol is out of my system in the evening and no harm no foul. But yeah.
The problem with me is if I go to the pub in the morning,
I'm at the pub at night too.
And so I would never say that as a healthcare professional.
But what about like just a glass,
like, hey, I'm having a glass of wine at dinner.
Yeah, I would love to say that,
based on the data that doesn't have an impact.
But if you look at the data,
even a glass can have a measurable
impact. But look, the other thing I want to note is this, and I think it's something that
I've learned in after the book was published and I'm embarrassed in the way I was acting
before. I don't want to be puritanical here, Rich. I don't want to tell people how to live
their lives. I'm just a scientist. All I want to try and do,
and I may be too enthusiastic in doing this,
is gift people with the science and the knowledge of sleep,
and then they can make an empowered choice
as to how they want to live their life
if they're trying to optimize their sleep.
So I do want to mention that.
I'm not finger wagging,
and I shouldn't be telling anyone how to live their life.
Matt, I don't think anyone's getting that impression.
I think it's like, look, this is what's going on.
Like make your own, you know, choose accordingly, right?
But just so everybody knows, like,
let's be clear about what the science says
in terms of how this impacts you.
Yeah, but I think I've been sometimes overstepped
from Mark, so it's good to say.
You're such a gentle guy.
But I also should say like, I love how enthusiastic,
because you talk about this stuff a lot,
but you're so enthusiastic.
Your whole body like lights up
when you talk about this stuff.
It's the most, I fell in love with,
I fell for sleep like a blind roof.
It was just the most amazing thing
as I was starting to study it.
And it is a love affair that has lasted me 20 years.
And I am still beguiled by this beautiful thing
called sleep at night.
Yeah, there's so much more still to be learned, right?
Like, you know.
I mean, it's, you know, I think it's remains
one of the last great scientific mysteries.
I would say though, and the reason that you're, you know,
someone like me is able to write a book that's over 130,000 words
is because we've learned more in the previous 50 years
about sleep than we did in the previous 5,000.
And even just 30 or 40 years ago,
we used to ask the question, what is sleep good for?
And the crass answer was that,
well, we sleep to cure sleepiness, which is the fatuous equivalent
of saying we eat to cure hunger.
That tells you nothing about, you know, the nutritional, physiological, metabolic benefits
of food.
Now 30 or 40 years later, we've had to upend that question.
We've had to ask, is there any major organ system
in your body, or is there any operation of the mind
that isn't wonderfully enhanced when we get sleep
or demonstrably impaired when we don't get enough?
And the answer seems to be no.
Right.
I have to ask you this.
Every full moon, I don't sleep.
And I don't know if it's psychosomatic
or there's some kind of lunar gravitational pull occurring,
but have you looked at this?
We have.
Have you?
Yeah.
Please do tell.
There's some conflicting evidence.
So some reports have found this effect,
other reports have not.
And it may be different for men and women,
even some of the reports are saying
on average people sleep less with the full moon. So if you ever thought about the term
or what the term means lunatic and it occurred to me when I was doing that work based on
the relationship between sleep and your emotional health, that you essentially your emotional integrity falls apart
when you're not getting sufficient sleep.
You become emotionally unhinged,
you become pendulum-like in your emotional irrationality.
It occurred to me,
I wonder if part of the derivative of that term,
we've got all of these things,
the werewolf for people getting crazy.
It goes back forever, right.
Yeah, like when the moon's out, people lose their minds.
Right, and I think some of that is due to
different practices around the celebration
of the moon phases, et cetera.
But I think if you believe some of the reports,
but again, some of the reports have failed
to find this effect, sleep duration decreases.
Why would that be?
There are some theories around that,
which actually I should finish up my tips,
and there's just two more of them,
but this is nice because it brings us back to this.
With a full moon, obviously,
as long as it's not a cloudy night, you get more luminance.
And that light of that luminance
can actually decrease the hormone of melatonin.
And this comes back to what were,
I think the fourth out of the five tips, which is darkness.
We are a dark deprived society in this modern era.
And we need darkness at night to trigger the release
of this hormone called melatonin.
And melatonin is often called sort of the vampire hormone,
not because it makes you want to look longingly
at people's necklines and bite
in. It's because it comes out at night. It's the hormone of darkness and melatonin helps
time the healthy onset of sleep. And so the recommendation would be in the last hour before
bed, don't just stay away from those blue light emitting devices, try dimming down half of the lights in your house.
You would actually be surprised
at how sleepy and soporific that change can be.
And that's why I love the idea of sleeping in a tent,
because all of a sudden, you are removed
from all of that polluting electric light, even at night.
Now we should reverse engineer that trick during the day.
In the first half of the day,
it's critical to get some exposure to daylight.
You can go outside,
but it doesn't mean that you have to go outside.
Just being next to a window,
try to get at least 40 minutes of direct sunlight
each and every morning.
And that will really help
because that will then stamp the brakes on melatonin.
It will shut it down and you will feel more alert.
The more alert you feel, the more healthy sleepiness,
the more of that adenosine,
which is the sleep pressure chemical that you will build up.
And then the better your sleep will be at night.
So that's sort of darkness.
And I think that's perhaps part of the explanation
why the full moon can maybe disrupt our sleep
because it's nowhere near like sunlight,
but it's still a light invasion.
But I wear the eye mask and the whole thing.
I think there's something more mysterious at play.
I don't know, but maybe I'll try taking melatonin.
I know that you've said,
taking melatonin as a matter of course is not a good idea.
It's really for when you're traveling across time zones.
But maybe I'll try it when the next full moon cycle comes.
Yeah, you can try it.
I mean, melatonin, as I mentioned,
it regulates the timing of your sleep,
but it doesn't actually really help
in the generation of sleep.
If you look at people who are not jet lagged
and who are under the age of 50,
melatonin in all of the placebo controlled cities
that we found doesn't really change the quantity
or the quality of your sleep.
Melatonin, you can think of it a little bit
like the starting official at the hundred meter race.
Melatonin is the thing that will gather all of the racers
to the start and then begin the great sleep race.
But melatonin doesn't participate in the race itself.
That's a whole different set of brain chemicals.
But I would say two things regarding melatonin.
First, if you think that it's working for you,
then the placebo effect is the most reliable effect
in all of pharmacology,
with the exception of probably an adrenaline injection
to your heart.
So no harm, no foul there.
The caveat that I would like to add to that secondarily
is it's over the counter,
at least here in the United States,
which means it's not regulated by the FDA.
And in a study that looked at over 20 different brands
of melatonin, what they found is that based on what it said
on the bottle relative to what was actually
in those melatonin pills, it was anywhere between 80% less
up to 460% more than what it said on the bottle.
So it's a wild West.
You don't really know what you're getting.
Is there a trusted brand?
Well, I think, you know,
firstly, I should also mention that melatonin
is still largely a safe compound, you know,
even in high doses, you know,
it's concerned from that aspect is perhaps lower,
but because it's unregulated,
what one of the things I've been seeing right now,
you know, are melatonin gummies for kids. but because it's unregulated, one of the things I've been seeing right now,
are melatonin gummies for kids.
And maybe we'll learn more about melatonin
and it could help kids with sleep problems
or sleep disorders, but if it's unregulated,
you don't know what dose you're giving.
Wouldn't the concern also be if you're taking it
all the time, doesn't that signal your body
to stop producing it? That's right, so that, V, if you're taking it all the time, doesn't that signal your body to stop producing it?
That's right, so that's the other major sort of issue
is that most people are taking too much melatonin.
They're taking usually between five milligrams
up to 10 milligrams.
I would recommend based on the science,
somewhere between just 0.5 to three milligrams,
because if you're dosing any higher,
your body has this beautiful network of feedback loops.
And it starts to think, well, my goodness,
I don't need to produce melatonin
because I'm getting it every night in very high dose.
I can just shut down my own melatonin production.
So that's the danger, just be a little bit mindful.
On the subject of light,
talking about the light on a full moon,
I've come to develop a greater appreciation
for the brain's capacity to process spectrum,
spectrums of light and how that relates
to how we calibrate our internal clock.
Like I've had neuroscientist Andrew Huberman here,
do you know?
Oh yes, from Stanford.
Right, right, right.
We've never met.
You guys gotta meet.
But we know of each other and we should,
at some point we should get together and mind meld
because I think we'd have a lovely time together, yeah.
Yeah, he's doing some interesting work,
but he talks a lot about how really the eye is,
you know, is the brain, right?
Like the optic nerve is part of the brain
and the sensitivity of the optic nerve
to all these variations in light spectrum.
He talks about looking at, you know,
at how looking at a sunset, you know,
kind of helps calibrate all of that,
all of these different things.
And I was thinking about that the other day
because I play this game when I wake up with myself,
when I wake up in the morning, I open up my eyes,
I don't have an alarm clock,
and I try to guess exactly what time it is.
And it's pretty amazing.
Like I'm generally, I don't always get it right,
but I'm generally like within two minutes
of the precise time.
And I thought, is that because my eye knows
the specific light spectrum of what time of day it is,
or is it my internal clock?
Like, what is that?
But there is this deep knowing, I think, that we have
when we are more in nature,
where we're attuned to these rhythms.
I think it's a combination of both.
And by the way, his work is just fantastic.
If people, I know you've had him on your show,
just listen, he is just a brilliant scientist
and he's so eloquent and beautiful.
He's a very effective communicator.
Like he knows how to explain things in a way
where people can really understand what he's talking about.
Yeah, he's wonderful.
But so I think it's a combination of those two things.
I think many of us, even if we've got blackout curtains
and sort of, we're wearing an eye mask, we will wake up.
And I think we have some general sense,
but maybe plus or minus an hour in terms of accuracy,
that, okay, it's still probably the middle of the night,
or it kind of feels like late in the morning.
And in part, that's because you do have
an internal 24 hour clock.
But I also think that there's something that we've lost
in terms of our light exposure that you have gained back,
which is that it's not just that your internal clock,
which may get you within one hour plus or minus,
it's not bad at doing that,
but when you open up your eyes
and you get additional exogenous information,
which is from the outside world,
rather than the endogenous clock time
that your 24 hour clock is giving you,
then you shift from plus or minus an hour of accuracy
to maybe plus or minus five minutes.
Mm-hmm.
And so- Yeah, it's fascinating.
When I retire, maybe I'll look at this
because there's something very strange about sleep and time
that is utterly paradoxical.
And what I mean by this is you can say,
okay, I've got to wake up
because I'm going to, you know,
I'm gonna fly out and meet Matt Walker in Berkeley
and, you know, we're gonna grab coffee
and I've got to get this early morning flight from LAX.
And you set your alarm for, you know,
five o'clock in the morning
and guaranteed you will wake up at 4.58.
100%.
How is that possible?
It happens too frequently for it to be just by chance.
So somewhere your brain has this quartz-like precision
of clock counting.
However, there is an absence of time,
particularly in dreaming,
because all of us have probably had that experience
that our alarm goes off and we were in this strange dream.
And then we hit the snooze button
and our snooze button is just two minutes.
And we go back, we go right back into the dream again.
And then the snooze button goes off.
And you think, no, hang on a second.
I was, that felt like almost an hour of an experience.
So there is this temporal mismatch
where when we go into the dream state,
we can almost fold and compress time like a concertina.
It's like inception.
Yeah, and I think it's no big surprise
that Nolan picked up on that,
with the help of maybe some sleep specialists
offering that advice,
we know that you get this dilation,
I've called it sort of dream dilation
or dream time dilation,
where time is no longer time.
Right, so what do you make of that?
What would be the evolutionary advantage of that?
Well, it may be that there is no necessarily
evolutionary advantage,
but there may be a brain mechanism that explains it,
because what we know is that memories are replayed
during both deep sleep and REM sleep.
Now, when we are in deep sleep,
memories are actually sped up.
The brain will actually be replaying those memories
anywhere between five to 20 times faster.
But when we go into dream sleep,
the replay is actually much slower.
And so that may be why, you know,
if you want to speak about,
that's usually the one question I look forward to least
when I give talks, someone put the hand up and say,
is inception possible?
And my heart just sinks.
I start seeing a spinning top in the music that comes by.
But I think that that's why Nolan had that beautiful idea
that when you descend down
into these different levels of sleep,
a minute of time in the real world could be five minutes of time in the dream world.
And then if he gets you to deeper dream states,
then a minute of time in the real world is two hours
or two days or 50 years.
Well, with the premise being,
I'm gonna anchor this memory or this concept
or this idea in this human's brain.
And the way to do that,
how do you do that in an effective way
where it's gonna stay, right?
And when you think about this in the context of,
you know, morphing time constructs,
if you have a dream state in which memories are accelerated,
that's certainly gonna aid in the development
of skill acquisition, right?
Like you're repeating a memory or a behavior
or just imagine you're in jujitsu
and you learned a new maneuver or whatever
and you're replaying that in your mind,
of course, that's gonna anchor that.
And then the slowing down is almost like a visualization.
Well, both of those things would work in tandem
to really sort of calcify neural pathways around like a new concept.
You need to be a scientist, Rich.
Would you direct my sleep sense?
My mom would be very happy.
Back to medical school.
No, you're too precious in what you do otherwise.
But you're absolutely right that I think
what we know is that deep sleep will,
one of its functions
is that it will hit the save button on your memories
so that you don't forget.
So deep sleep will future proof that information
within the brain.
And in part, it's just as you said, it's deep sleep
that's basically scoring the memory trace,
almost etching it into the glass of the brain.
But then, dream sleep comes along.
And what we've realized is that dream sleep
does something very different for memories.
Sleep is much more intelligent than we ever gave it credit
when it comes to information processing.
Sleep not only strengthens individual memories,
it will intelligently stitch
and associate those new memories together.
And it seems to be during sleep, particularly during dream sleep, when we perform, it's
almost like informational alchemy, or it's like group therapy for memories. Maybe that's
a better analogy, you know, that sleep gathers in all of this information that you've been
learning during the day and everyone gets a name badge, but sleep forces you to go and speak to the people, not at the front
of the room that you think I've got the most obvious connection with, it forces you to
speak to the people at the back of the room that you think you've got no connection with
at all.
Now it turns out that you do and it's a non-obvious connection, but it's a potentially powerful
one nonetheless.
Because when you start to fuse things together
that shouldn't normally go together,
but offer marked advances in evolutionary fitness,
it sounds like the biological basis of creativity.
And that's where we see dream sleep providing a benefit.
You wake up the next day
with a revised mind wide web of associations
and you are capable of divining solutions
to previously impenetrable problems.
And to the reason that you've never been told
to stay awake on a problem.
Right, sleep on a problem,
but it has a very strange and elusive relationship
with memory.
Like memory doesn't seem to really be required for this.
Like sometimes you were-
The recollection.
You remember some of this stuff and then it fades,
but nonetheless, the brain is doing its job in that state
and you're able to come up with a creative solution
or solve a problem that mystified you the night before.
Yeah, and I have another,
it's probably second only to the idiocy of my idea
that we never evolved sleep, that we have,
it was from sleep that wakefulness emerged
that we started at the top of the podcast.
The other stupid theory is that in fact,
we remember all of our dreams.
Most of us, when we wake up, if we can remember a dream,
it's usually very difficult.
And different people have different dream recall strengths.
And the harder that we try, you know,
the more unlikely it is.
But I think that that's not a problem of memory imprinting.
I think that's a difference in memory science
that we call accessibility versus availability.
I think one, when we wake up in the morning,
we lose the IP address to the memory, so we can't find it.
So it's availability is still there,
but it's accessibility is prevented.
And the reason I think this is a tenable theory,
and I've got some ideas as how to test it,
is because you can wake up in the morning and think,
oh, I was having this incredible dream
and you just can't bring it back to mind.
And you think, okay, it's just gone.
And then two or three days later,
you're walking down the street and you see a sign
or you're in the shower and you see the shampoo bottle.
And all of a sudden, there's a cue
that triggers the unleashing of that dream memory
and it all comes flooding back.
In other words, that memory was there all along.
You just didn't have accessibility
to a still yet available and present memory.
Now, if that's true, what it could mean
is that we store all of our dreams.
And the reason I find that sort of hand waving wacky
and fun philosophically to think about is we know
that memory operates largely in a non-conscious manner.
You know, you can, for example,
if you're walking up a set of stairs
and you've got your pen and paper
and you've left a drink on the stairs,
you know, you sort of, you're reaching down to pick it up.
That's an immensely complex challenge.
You had to sort of compute the physics
of where your hand was.
You had to know what the weight of that cup was.
This is all based on memory.
And it operates way below the radar of consciousness.
Most memories do.
If that's true, that our behavior is certainly influenced
non-consciously by our memories.
It's what we call implicit memory.
And we remember many of our dreams.
Then all of a sudden it becomes interesting to ask
how much does our waking life reflect
or is shaped by our stored dreams?
In an unconscious way.
In an unconscious way. In an unconscious way.
Now this is getting very Freudian
and I have to say I'm not a big advocate of Freud.
I think he did a remarkable service
to the science of sleep.
He brought dreams into the world of the mind
before it was in the Greeks,
it was coming from gods,
hypnos, somnos, morphias.
And then Chinese cultures had an idea
that dreams came from the soul,
but it was Freud who actually placed dreaming squirrely
within the mind.
In other words, Freud made dream science
a domain of brain science, of neuroscience.
Now, after that, it all kind of went south,
and I often joke that I think Freud was 50% right
and 100% wrong.
And so, and it's not a testable theory.
When it got into the interpretation aspect.
Exactly, and that's just, and we've demonstrated that.
It's why it's no longer embraced by the scientific community
as a scientific hypothesis, because it's untestable.
It has no solid predictions.
And I think it's good to keep in mind that,
there are some reports that at the time
Freud was doing enough cocaine to kill a small horse
when he was coming up with some of that too.
So maybe you want to-
Back to cocaine.
Yeah, I know.
Well, what is it about me?
I can't seem to get away from it.
So I think I have this inanimate theory
about dreaming and it's just not very fundable.
So it's hard to get the funds.
I mean, I think it's the ultimate, you know, unknown terrain and just unbelievably fascinating.
Like the idea that our brain is so complex
and it's performing this mystical dance and computation
while we sleep.
And the extent to which we barely began to understand
what that's all about, I think is just super interesting.
I mean, and you mentioned this very early on
in our taping about dreams.
It is another very strange state,
because last night you and I both became
flagrantly psychotic.
And we did that multiple times throughout the night.
Now, before you dismiss my kind of, you know,
diagnosis of our nighttime psychosis,
I'll give you five good reasons.
Firstly, when we went into dream sleep,
we started to see things which were not there.
So we're hallucinating.
Second, we believe things that couldn't possibly be true.
So we're delusional.
Third, we get confused about time, place and person.
So we're suffering from disorientation.
Fourth, we have wildly fluctuating emotions,
something that psychiatrists call being affectively labile.
And then how wonderful you and I woke up this morning
and we forgot most, if not all of that dream experience
from Indonesia.
We were paralyzed throughout.
Many people don't realize this,
that when you go into dream sleep,
your brain paralyzes your body,
so the mind can dream safely,
so you don't act out your dreams.
And there is the parts of the brain
that actually control the different stages of sleep,
in part are deep down within the brain stem.
Now, when the brain is ratcheting up its upstairs activation
of the brain for REM sleep, for dreaming,
it sends another signal down along the spinal cord
and it paralyzes what are called the alpha motor neurons
in your spinal cord.
These control all of your voluntary skeletal muscles.
So when you deliberately want to move your hand,
move your foot, sort of change your mouth, speak, et cetera.
So you are locked in physical incarceration
during REM sleep.
You are imprisoned within your own body.
So when you have that, or I should say,
when I've had these experiences where I'm being chased
or something's happening and I feel like I'm stuck
in molasses or I wanna scream and I'm like,
er, er, my wife will like,
Julie will like, the next morning she'll be like,
you were making the weirdest noises
and I'll have some memory that will trigger a memory
like, oh, I was being pursued and I was trying to get away
and I couldn't, you know,
and I was screaming out for help
but I couldn't even make a noise.
That's exactly why, you see too much of good science.
But what is, so is sleepwalking then a malfunction
in that paralytic system?
Like what's happening when you're sleepwalking?
No, so sleepwalking, sleep talking,
there are a group of disorders called parasomnias,
which sort of essentially means just disorders
that happen around sleep,
para meaning around sleep, walking and sleep talking actually don't come from REM sleep.
You would imagine that they do. And it's a very logical thing. In fact, what happens
is that when we are in deep sleep for reasons that we don't quite yet understand, but it
may be that there's a jolt of nervous system activity and all of a sudden your brain
races or it tries to race from the basement of deep sleep all the way up to the penthouse
of wakefulness, but it gets stuck somewhere in between like the 13th floor, for example.
And what's strange, we can do this in the sleep laboratory where we've got these electrodes
and what we're seeing outside
in terms of the brain waves is deep sleep.
But when you look at the camera,
all of a sudden the patient is out the bed
and they're sort of moving around.
So if you wake someone up who's having a sleep walking
or sleep talking event, and you say,
what was going through your mind,
they usually won't tell you anything.
Right.
And the reason is because they're in deep sleep,
they're not in dream sleep.
That's so interesting.
Yeah, I have some epic sleepwalking stories
from when I was a kid.
Yeah.
I went out, I got up in the middle of the night
and went outside in the middle of a thunderstorm
and like walked a block away from the house
until my dad discovered what I,
and I woke up standing in the middle of the street
in a downpour.
There are some remarkable case studies,
some of which I discuss in the book
where people have these episodes
and some dangerous and some unfortunate things
really happen in those.
But then I just grew out of it.
Like how normal is that?
It's very normal.
So the incidence of sleepwalking and sleep talking
is far higher when we're kids.
And most adults will grow out of it, not all adults,
but most adults will grow out of it.
And it's not really a sleep disorder necessarily.
I think, and again, I'm not a clinician,
so I'm not trying to pretend to be a sort of a doctor
in any means, but I think the general advice is
if it's not causing you distress
and it's not putting you in harm's way,
then one may not need to worry about it
if it's sort of infrequent.
But if it is causing you distress
and it is putting you in harm's way,
then you can go see your doctor.
And I should note, by the way, something too on those sort of five tips and I should mention
walk it out, which is the last one.
You know, none of those tips are really going to help anyone who has insomnia or, you know,
sleep apnea.
It's like me being, you know, your performance coach.
I can give you all sorts of tips
to optimize your performance,
but if you've got a broken ankle,
none of those tips are going to help you.
We've got to get you to a doctor,
treat the broken ankle,
and then we can come back to sort of optimizing your sleep.
So the tips I'm giving are just that.
Right, I understand.
But what percentage of people are truly insomniacs
versus people who have habits that prevent them
from getting a good night's sleep
and call themselves insomniacs?
It's actually very difficult to tell
because part of the treatment for insomnia,
which is now no longer sleeping pills,
the first line treatment has to be something called
cognitive behavioral therapy for insomnia or CBT-I for short.
One of the things that works towards, as you can tell by
the name cognitive behavioral, there is an aspect where we work on the mind and we work around,
you know, your beliefs and your expectations and your understanding of sleep. That's the cognitive
part of CBT-I. The behavioral part is actually asking what behaviors are you engaging in that
are harming your sleep and what things are you engaging in that are harming your sleep
and what things are you not doing behaviorally that can help your sleep? Alcohol, caffeine,
regularity, light, et cetera. So those do play a role, but usually it's much more of
a combination of different things with CPTI. It's much more extensive than that. It's just
as effective as sleeping pills in the short term, much more effective in the long term.
Unlike sleeping pills, when you stop working
with your therapist, the benefits of CBT-I,
cognitive behavioral therapy for insomnia,
last for up to five years.
But for sleeping pills, when you stop using them,
not only do you typically go back
to the bad sleep you are having,
you actually have even worse sleep,
it's called rebound insomnia
caused by these sleep medications. Yeah, I actually have even worse sleep. It's called rebound insomnia caused
by these sleep medications.
Yeah, I have friends who are in recovery for Ambien
and the stories they tell are just harrowing.
Yeah, yeah.
It's, and you know, there is a time and a place
for those medications.
They're usually recommended for acute short term
significant episodes.
So let's say that you're already struggling with a trauma
or bereavement or something along those lines,
then in combination with therapy,
they can be advised for short-term use.
The problem is most people aren't using them
in a short-term use model.
You know, and the reason in part I know this is,
I think it took George Lucas about 30 or 40 years
to amass something like 2 billion in profit
from the Star Wars franchise.
Took Ambien less than 24 months to do that.
That's so cute, everything you need to know.
So we can't do that with acute use.
So again, sleeping pills have been associated
with a high risk of death as well as cancer.
Do we know that that's causal or not?
No, we don't right now.
And I can make an argument as to why it may not be causal, but I can also make a scientific
argument as to why it is causal.
We probably won't ever find out because based on the association between mortality risk
and things such as cancer and sleeping pill use,
it's probably going to be unethical to do a study
where you put people, healthy people on sleeping pills
for several years because of the risk.
Yeah, no way.
There's no way you could ethically justify that.
No.
We've been going almost three hours.
We have, gosh.
But I can't let you go.
I do wanna ask you before I let you go,
I know that you work with Google and I'm interested in-
I used to work with Google.
Oh, you used to, okay.
In that capacity, were you able to help them
implement certain policies?
Like what kind of transpired there
in terms of the work culture that was going on
and the impact that your work had on that culture.
Yeah, so I was actually working with a part of Google
that was called Verily, which is sort of,
that was the Google health arm.
And so- So it wasn't focused on-
So it wasn't really focused on going into there
and changing the culture.
It was more about sort of, you know,
developing either technologies or it was also, you know,
they have some remarkable studies
and they're public about this.
So there's some aspects that I can share
where they're looking at how things such as sleep
impact different aspects of human health.
So they're doing wonderful things
in trying to augment things like diabetes risk,
cardiovascular risk.
And so, I think what they realized is that when you're
looking at all of these disease states based on everything
that we've spoken about for the past three minutes,
which now is now three hours,
talking about time dilation.
Right, we're having our own inception.
Yeah, we are really.
And so- We are dreaming.
I think I'm gonna wake up and the alarm goes off
and I thought, oh, I'm so sad.
I thought I was on the Rich Roll podcast.
That's tomorrow.
Yeah, and so knowing how critical sleep is,
the foundation, they realized that there had to be some
component of sleep appreciation within that framework
of everything that they were trying to do.
So I was so fortunate enough to be able to do that.
And I no longer work with them.
I've got a couple of startups that I'm now advising
and working for.
And so that was really, I think the push there,
which was that sleep is the tide that rises
all the other health boats.
And I remember when I was sort of speaking early with them,
I almost had this analogy where,
if you think about a music studio on those recording decks
with all of those dials,
and you can sort of mix and just sort of tweak them,
what we're doing in health
is trying to sort of go to individual dials,
we're trying to manipulate cardiovascular health or change immune health or change metabolic
and diabetes health. But there's that one sort of dial all the way over to the left
that if you move it all the way up, all of the other dials go up as well.
The master dial.
That sleep. Sleep is the Archimedes lever. You know, if I think if I were to have something, a single sentence,
I would say that sleep is the single most effective thing
that we can do each day to reset the health
of our brain and our body.
That would be a beautiful place to end this,
but I just realized there's an important thing
we also didn't talk about
that I would like you to touch on quickly.
Yeah, of course.
Which is you talked at the outset
about what happens when you get a flu shot
and you're sleep deprived.
We're still in the midst of this pandemic.
We're slowly emerging out of it.
But can you talk a little bit about what you've learned
about sleep, COVID, immunity,
and how people should be kind of thinking
about their relationship with the virus.
Yeah, so let me, I'll speak about sleep and immunity
sort of more generally, and then come on to sleep and COVID
because sleep has changed in at least four different ways
because of COVID, quantity, quality, timing and dreaming.
So I'll try to mentally put those stickies up
on my cerebral wall so I come back to them.
But in terms of sleep and immunity,
there is a very intimate association
between your sleep health and your immune health.
Firstly, what we know is that individuals
who report sleeping less than seven hours a night
are almost three times more likely to become infected by the rhino virus, which
is the common cold. Second, we know from a prospective study in, I think it was well
over 30,000 women, women sleeping five hours or less a night are more than 60% more likely
to develop pneumonia across a five-year period, which of course is a critical part of the
COVID mortality equation. We've also mentioned that statistic about if you're not getting sleep
in the week before you get your flu shot, you can't produce the normal antibody response.
Do we know that that's the case for COVID yet? No, we don't, but we're looking at that.
We also know it's the case for hepatitis A, hepatitis B vaccination too. So I think there's
a, an interesting case to be made
that it could make a difference.
We also know that just, as we mentioned before,
just one night of short sleep, you know,
just four hours will drop those critical
anti-cancer fighting cells, natural killer cells by 70%.
If that's true, then what is sleep doing
for our emotional health?
And sleep provides us two different benefits.
Firstly, it's during sleep
and particularly during deep sleep
where the body will be stimulated
to produce many more of those critical immune factors.
Even better, the sleep will actually increase
the sensitivity and the receptivity of your body
to those increased immune factors.
So you wake up the next morning
as a more robust immune individual,
sleep will restock the weaponry in your immune arsenal.
So on that basis, I think sleep has become very relevant
in this pandemic.
How has sleep changed right now?
Well, as I mentioned, first the studies show on average,
which may be surprising to some people,
sleep duration has actually increased
somewhere between about 20 to 30 minutes.
If you look at the handful of studies
that are published so far.
So people aren't commuting.
Not commuting, gonna have to get kids to school.
So that's the first issue.
Now, if you look at that data a bit more closely,
it's not that clear,
it's not that clean cut or straightforward.
There is a cloud of data of people
for whom sleep has actually become worse.
People have lost their jobs,
people don't know if they will still have their jobs.
People are just, you know, very anxious about the pandemic.
All of those things will, you know,
decimate sleep, of course.
So sleep quantity has changed.
Sleep quality has changed also.
But we also know that sleep timing has changed.
How are you getting that extra sleep?
Well, people are going to bed a little bit later,
but they're waking up significantly later.
And I think this comes back to our discussion of chronotype.
Now COVID, because we don't have to commute and wake up
or do early morning meetings or get the kids to school,
many people have been able to sleep back in synchrony
with their natural chronotype.
It's revenge of the night owls in that way.
And then the final component is that people,
and I think we don't yet have enough data,
but there's too many people saying this,
that they were dreaming more and dreaming more about COVID.
Why would this be?
I think there are two logical explanations.
The first, just as we mentioned before, the later that you sleep into the morning, the
more you go into that REM sleep rich phase. So you're just giving yourself probabilistic
chance statistically of having more dreams. But I don't think that's the entire explanation.
We also have spoken about this idea that REM sleep provides this form of emotional first aid,
it's overnight therapy.
In fact, there's an American entrepreneur,
E. Joseph Kostman, who had this lovely line.
He said that the best bridge between despair and hope
is a good night of sleep.
And I think when we're going through these,
difficult emotionally upheaval time of a pandemic,
no wonder the brain is trying to self-medicate it,
you know, this emotional situation
with the thing that it knows
provides a nocturnal soothing balm,
which is this thing called REM sleep and dreaming.
I think that's probably another explanation
as to why we're not just dreaming more,
but we're dreaming about the pandemic itself.
Trying to make sense of it, trying to process it,
trying to figure out a way to kind of
have a healthier relationship with it.
That's right, yeah.
It just, you know, sleep divorces some of the emotion
from the memory so that you come back the next day
and you feel better about those emotional experiences
because sleep has essentially stripped
the bitter emotional rind from the informational orange.
So it's not as though you wake up the next day
and you don't remember that emotional experience, you do,
but it's no longer as emotional itself.
And so it's not time that heals all wounds.
It's time during sleep and specifically dream sleep
that provides emotional convalescence.
On the immunity subject, it would be interesting
to do an evaluation of people that got COVID,
how severe their case of COVID was
and track that onto their sleep habits and patterns.
People are doing that.
And we're looking at that.
We're also looking at when you get vaccinated,
what are the consequences?
Some people are describing disruptions to their sleep.
Usually what will happen is that you will have
some degree of fever.
When you go into fever,
that increases your core body temperature.
When your body temperature increases,
you're not going to get good sleep.
There are some devices that are now,
and I were the ordering sleep tracking device,
and full sort of disclosure, I advise the company,
so take anything I say with a grain of salt,
but I was wearing the device for two,
I've worn just about every sleep tracking device,
and it was just the one that for me,
was a sticky device and I liked it.
So I was wearing it for two years before
I decided to join the company.
But they have a fascinating model
what they've been able to find because the Auraring,
unlike many of these other sort of devices,
it tracks temperature.
And what they were finding is that in some people
who then went on a day later or two days later
to find out that they tested positive for COVID,
there was this spike in their relative temperature.
And so, we're now starting to explore this idea
that it could be a useful diagnostic tool.
A precursor. Preemptive, exactly.
I mean, I've got the whoop on
and they manage that not through temperature
but through metabolic rate.
Yeah.
And they have some interesting science on that as well.
So it's cool how these wearables are sort of developing
and how the technology is evolving.
But I think we're only beginning to understand
like the significance that they can play.
Yeah, exactly.
You know, I think I mentioned this invasion of technology
into the bedroom and it has been a deleterious force,
but perhaps unlike some other sort of sleep scientists,
I'm not puritanical about technology.
That genie is out the bottle
and it's not going back in anytime soon.
So if you want to rail against it, you'll lose.
But what we're now seeing is this beautiful sort of cycle
where technology is starting to solve some of the problems of technology.
And it's like that line in the matrix, huh?
Programs hacking programs.
And it's technology starting to hack the ills of technology.
So I do think that wearable technology has a part to play
in a place in our subsequent future health,
this idea of personalized medicine.
And for me, I'm interested in personalized sleep medicine.
That's why I'm trying to sort of develop
some of these companies.
But I also think we need to be a little bit careful
is now something called orthosomnia,
which is a sleep disorder caused by
obsessive sleep tracking, where you become so anxious.
And so now it seems to be maybe 10 to 15% of the people
who are using these suffer from,
by the way, ortho means straighten in medicine.
You've heard of orthopedics, orthodontics,
straighten teeth, straighten bones.
Here, it's about people getting too concerned
about getting their sleep straight, or the somnia.
Yeah, yeah, I mean, 100%.
I mean, I think they're just tools.
It's about your relationship to them.
But if you become obsessive about them,
they work across purposes with their intent.
Like I know there are certain days where I'm not sure
I really wanna look at whatever the whoop score is
because I got stuff to do.
And if it says like, I'm not ready for it,
that's gonna screw me up.
Like I just would rather, I'll check it later.
I use them as, I think for me,
my relationship to them is more in the macro.
Like I can look at trends over time.
Exactly.
Or I play a game where I wake up in the morning
and I'll think, I'm pretty sure here's where I'm at.
And then I'll check it.
And that helps me calibrate my intuition
around these things.
And the more intuitive you are about them,
the less reliant upon them I think you become,
but you have to hold them a little bit lightly.
I love that. I think that's, but you have to hold them a little bit lightly. I love that.
I think that's such a beautiful way of thinking about it.
Often what I will say to people when they say,
look, I had this really bad night of sleep
and I don't wanna look at my ring.
Firstly, everyone has a bad night of sleep.
Don't worry about it.
It's not the end of the world.
The second thing when it comes to trackers of any kind,
and particularly with sleep,
follow weekly or monthly trend lines,
don't follow nightly headlines.
Don't worry about those things.
And I think the reason I believe sleep tracking
is perhaps a little bit different
than other aspects of health wearable tracking.
When I go to the gym,
I kind of know if I got a good workout in or if I didn't.
And when I'd be eating throughout the day,
I know if I've been eating clean and in a healthy way,
or if I haven't.
You don't want to score on that?
And I think I probably will know it.
And some days I'm ashamed of it.
But what's interesting about sleep is that for the most
part, it's a non-conscious process.
And so if I were to ask you, you know, Rich, last night,
how did you sleep?
You can tell me.
But if I said to you, Rich,
how did you sleep last Tuesday?
By yourself, you probably don't know.
But that's where I think the power
of some of this technology,
it can identify trends and patterns.
And if we can start to measure those
and then intervene to give people useful tips
as to what they should do in a personalized manner
because everyone is sleeping poorly for different reasons.
That's really where we unleash the power of these things.
Matt Walker, we gotta end this thing.
So great talking to you.
Will you come back and talk to me again sometime?
If you would have me and if your listeners
don't lose the will to live because of my inane voice,
I would be delighted
to come back.
You are a gift, my friend.
The work that you're doing, I think is super important.
It's a privilege and an honor
to help amplify it a little bit.
So I really appreciate what you do.
It's a great act of service to humankind.
So thank you for that.
And thank you for spending the afternoon with me.
I say exactly the same thing back to you
based on what you're doing.
Your honesty and your vulnerability of story
has impacted people I know.
And what you're doing with this movement around this podcast
and empowering people with mind, body, guidance
and information, I think is fundamentally critical.
So you are a gift.
And now I anoint you as a sleep ambassador as well.
So Rich, thank you so much.
Now the pressure, you know.
I'll have a terrible night of sleep tonight.
Just call me.
Put me on speed dial.
I'll help you.
I'm gonna call you every night.
Am I doing this right?
Yeah, don't worry.
I will be right there for you.
Thank you so much for having me, Rich.
Thank you.
You can find and learn about Matthew
at thesleepdiplomat.com, right?
Yes, Sleep Diplomat, or if you want,
you can read the book, which is called Why We Sleep.
You don't have to read the book,
you just have to buy it is what the publishers tell me.
No, you gotta read it, trust me.
Just buy a used copy.
Book changed my life.
I'm not interested in monetary stuff,
but if you're interested in learning more about sleep,
the book is a good way to do it.
Good, well, let's do this again sometime.
I hope so.
All right.
Thank you, Rich.
Peace.
Bless.
That's it for today.
Thank you for listening.
I truly hope you enjoyed the conversation.
To learn more about today's guests,
including links and resources related to every single day,
we have a lot of great content for you. We have a lot of great content for today. Thank you for listening. I truly hope you enjoyed the conversation.
To learn more about today's guests,
including links and resources related
to everything discussed today,
visit the episode page at richroll.com
where you can find the entire podcast archive,
my books, Finding Ultra,
Voicing Change and The Plant Power Way,
as well as The Plant Power Meal Planner
at mealplanner.richroll.com.
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which you can find on the footer of any page at ritual.com. Today's show was produced and
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And of course, our theme music was created
all the way back in 2012 by Tyler Pyatt,
Trapper Pyatt and Harry Mathis.
Appreciate the love, love the support.
See you back here soon.
Peace, plants.
Namaste. Music