Sleep Expert Matthew Walker: Do THIS to Sleep Through The Night And Never Wake Up Tired Again
1

How well did you sleep last night? Do you wake up feeling rested? Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance of sleep and how it shapes every facet of our health and wellbeing. Bestselling author of Why We Sleep, Dr. Matthew Walker brings scientific rigor and heartfelt clarity to one of the most misunderstood and underestimated aspects of our lives. Matthew opens the discussion by challenging the myth of the 'eight-hour rule.' While the average adult does best with seven to nine hours of sleep, the focus quickly shifts beyond just duration. Instead, Matthew introduces a more holistic four part framework—Quantity, Quality, Regularity, and Timing, or QQRT. This framework highlights how sleep is not simply about how long one sleeps, but also how deeply, how consistently, and how well it aligns with our natural biological rhythms. Jay and Matthew's conversation also tackles common disruptors of restorative sleep, including caffeine, alcohol, and excessive exposure to artificial light. Dr. Walker discusses how these elements can interfere with the brain’s ability to enter deep and REM sleep, the latter being especially important for emotional processing, hormonal regulation, and memory consolidation. Sleep, it turns out, influences far more than individual health.  In this interview, you'll learn: How to Know If You’re Getting Enough Sleep How to Improve Sleep Using the QQRT Formula How to Align Your Sleep With Your Body’s Internal Clock How to Avoid Waking Up Tired Every Morning How to Optimize Your Evening Routine for Better Sleep How to Fall Back Asleep After Waking Up at Night How to Diagnose Sleep Apnea at Home With scientific insight and practical wisdom, the episode paints a vivid picture of how sleep, when prioritized and protected, can serve as a catalyst for healing, clarity, and sustainable energy. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.  Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!  What We Discuss: 00:00 Intro 01:12 The Four Metrics That Define Great Sleep 06:03 Can You Actually Change Your Sleep Cycle? 09:45 Why You Wake Up Tired—Even After a Full Night’s Sleep 14:29 What Sleep Apnea Really Is and Why It’s Often Missed 19:21 The Body-Wide Damage Caused by Sleep Loss 23:20 The Hormone That Increases Late-Night Cravings 28:42 Best Types of Food to Eat Before Bed 33:48 How Late-Night Eating Disrupts Your Sleep Rhythm 37:23 The Truth About Melatonin Supplements 40:47 Should You Give Melatonin To Your Children? 44:25 The Evolution of Sleeping Pills Explained 52:36 The Best Nighttime Routine For Optimal Sleep  55:07 Three Practical Tricks to Fall Back Asleep 01:04:58 What It Really Takes to Clear Caffeine From Your System 01:08:01 Surprising Health Benefits of Drinking Coffee 01:10:02 How Alcohol Quietly Ruins Your Sleep 01:13:06 Can Sleeping Well Actually Make you More Successful?  01:16:40 The Real Risks of Losing Just One Hour of Sleep 01:21:16 What Regular Sleep and a Digital Detox Can Do For Your Life  01:22:45 Why Weekend “Catch-Up” Sleep Doesn’t Work 01:24:09 The Overlooked Link Between Sleep and Mental Health 01:27:32 How Poor Sleep Fuels Loneliness and Disconnection 01:30:58 Why Self-Forgiveness Might Be the Ultimate Sleep Tool Episode Resources: Matthew Walker | Website Matthew Walker | Instagram  Matthew Walker | LinkedIn Matthew Walker | X The Matt Walker Podcast Why We Sleep: Unlocking the Power of Sleep and Dreams See omnystudio.com/listener for privacy information.
Плейлист
On Purpose with Jay Shetty
Today, Jay dives into a feeling many of us know well: the sense that nothing in life is going the way we hoped. Whether your career feels stuck, your relationships feel off, or you’re just not where y...
25 июля 2025
Do you struggle with self-doubt sometimes? What helped you get through a tough emotional season? Today, Jay sits down with award-winning rapper, actor, and activist Common for a deeply moving live con...
23 июля 2025
Have you ever counted calories before? What’s one small change you’d like to make in how you eat? Today, Jay invites geneticist and author Giles Yeo to challenge one of the most persistent beliefs in...
21 июля 2025
Today, Jay reframes how relationships are built—not through surface-level attraction or blind chemistry, but through clarity, communication, and intentionality. He presents nine transformative questio...
18 июля 2025
Today, Jay sits down with author, artist, and creative mentor Amie McNee for a heartfelt conversation about reconnecting with the artist inside all of us. Known for her honest take on creativity and s...
16 июля 2025
Today, Jay welcomes back world-renowned neurosurgeon and neuroscientist Dr. Rahul Jandial for a mind-expanding conversation about memory, attention, and the brain’s incredible potential. Dr. Jandial u...
14 июля 2025
Is your to-do list stressing you out? How often do you feel like you’re just trying to catch up? Today, Jay dives deep into the power of slowing down—not as a luxury, but as a necessary life strategy....
11 июля 2025
Have you been pretending to be okay? Is there something you’ve been keeping inside? Today, Jay welcomes model, digital creator, and mother of three, Nara Smith, for an intimate conversation that blend...
09 июля 2025
Do you ever feel like you're having the same fight over and over again? Why is it so hard to be in a relationship with someone who is different from you? Today, Jay sits down with Dr. Orna Guralnik —...
07 июля 2025
Has anyone ever doubted something you were excited about? Have you ever felt judged for trying something different? Today, Jay opens up about one of the most painful yet common experiences: feeling un...
04 июля 2025
What makes it hard for you to speak up? Do you ever say “yes” when you really want to say “no”? Today, Jay is joined by Africa Brooke, a globally recognized consultant, speaker, and writer specializin...
02 июля 2025
Do you drink water from plastic bottles every day? Have you ever thought about how many chemicals you’re exposed to daily? Today, Jay Jay welcomes back renowned longevity expert, board-certified surge...
30 июня 2025
Have you ever felt like you were meant for more? What would you do if money wasn’t a factor? Today, Jay joins The Pivot Podcast for a conversation that explores the beauty, discomfort, and transformat...
27 июня 2025
Do you ever struggle with your self-worth? What helps you get through your darkest days? Today, in the first-ever live episode of On Purpose with Jay Shetty— not in a studio, but live on stage in fron...
25 июня 2025
Do you often forget things or lose track of time? Do you find it hard to stay focused on everyday tasks? Today, Jay reunites with the ever-popular Dr. Daniel Amen, a pioneering psychiatrist and clinic...
23 июня 2025
Do you still think about your ex a lot? What’s been the hardest part of moving on? Today, Jay shares a heartfelt and practical guide for anyone moving through heartbreak. He explains that the pain of...
20 июня 2025
What does “financial freedom” mean to you? What’s one thing you wish you learned about money earlier? In this On Purpose compilation episode, Jay Shetty brings together leading voices in business, mon...
18 июня 2025
Do you ever feel like you need others to approve of your choices? When was the last time you did something just for yourself? In this heartfelt episode of On Purpose, Jay Shetty sits down with award-w...
16 июня 2025
What part of your life feels off track right now? Have you been listening more to your fear or your intuition? Today, Jay explores what it means to lose control—and why that may be exactly where trans...
13 июня 2025
How do you usually calm down? Have you heard about breathing for anxiety relief? Today, Jay welcomes back world-renowned breathwork pioneer and “Iceman” Wim Hof to explore how the human body and mind...
11 июня 2025
Are you keeping this friendship out of habit or love? If they weren’t in your life today, would you try to be friends again? In this profoundly insightful episode of On Purpose, Jay Shetty sits down w...
09 июня 2025
Have you ever found yourself holding onto someone who couldn’t fully open up to you? Have you ever stayed in a relationship longer than you should have, hoping things would finally get better? In toda...
06 июня 2025
Do you believe our thoughts can shape our reality? Have you ever had a moment where something you visualized came true? In this special compilation episode of On Purpose, Jay Shetty brings together a...
04 июня 2025
How well did you sleep last night? Do you wake up feeling rested? Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance...
02 июня 2025
How do you know when someone is truly right for you? Have you ever confused attention for love? In this special crossover episode, Jay Shetty steps out of his usual host role and joins media personali...
30 мая 2025
Do you feel guilty when you put your needs before others by saying no? When was the last time you chose yourself—just because you needed it, not because you earned it? Today, Jay is joined by Meggan R...
28 мая 2025
Does anything in your life feel a little “off” right now? Do you feel like you're settling for less than you deserve? Today, Jay sits down with Sadia Khan, psychotherapist and relationship expert, for...
26 мая 2025
What’s been on your mind today? Do you ever catch yourself spiraling with negative thoughts? Today, Jay dives into the everyday negative thoughts we all wrestle with—and how we can stop letting them c...
23 мая 2025
Have you ever thought about investing before? What would you do if you could invest without needing experience? Today, Jay sits down with Vlad Tenev, CEO and Co-Founder of Robinhood, the revolutionary...
21 мая 2025
Do you feel like people often cut you off when you're talking? When was the last time someone really listened to you? Today, Jay sits down with international keynote speaker and communication coach Vi...
19 мая 2025

Мы используем файлы cookies для улучшения работы сайта. Оставаясь на нашем сайте, вы соглашаетесь с условиями использования файлов cookies. Чтобы ознакомиться с нашими Положениями о конфиденциальности и об использовании файлов cookie, нажмите здесь.