Sleep expert Dr. Aric Prather joins Matt today for a fascinating discussion about insomnia's frustrating reality: trying to force sleep backfires; sleep arrives naturally. Dr. Prather highlights a surprising starting point: forget focusing on bedtime, prioritize a consistent wake-up time, even weekends. Noting that this anchors your internal clock and builds essential sleep pressure (the 'balloon'), he also cautions that sleeping in after a bad night disrupts this cycle.

After touching on societal factors impacting sleep, the conversation shifts to managing the mental side—the stress and anxiety creating that 'tired but wired' state. Dr. Prather shares practical techniques: daytime micro-breaks, breathing exercises, and scheduling worry time to keep thoughts from hijacking the night. Listeners learn how the bedroom can become a trigger for wakefulness and how stimulus control (getting out of bed when not sleeping) breaks that association. Finally, they cover Time-in-Bed Restriction: deliberately spending less time in bed can paradoxically consolidate sleep by intensifying sleep drive, building confidence. This episode offers tools not for nightly success, but for improving sleep on average and reducing panic over occasional bad nights.

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

One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. And now their new Lemonade Salt is squeezing onto the scene Tuesday, May 20th! This limited-time flavor is here to keep you at your best all summer long, and, just like summer, it’s here for a good time, not a long time, so stock up while supplies last! If you want to give Lemonade Salt or any of the fantastic LMNT flavors a try, just head on over to drinklmnt.com/mattwalker and get your free Sample Pack with your first purchase.

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

Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.

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

Matt: Instagram @drmattwalker or on X @sleepdiplomat

YouTube https://www.

Drift into tranquility tonight as Matt pilots your voyage to a deeply restful slumber in this calming sleep narrative. Prepare to release the day's hold and find solace on a serene sea, where the rhythm of the waves and the canopy of stars invite peaceful repose. Picture yourself embraced by the gentle motion of the water, the day's warmth slowly giving way to the cool embrace of a twilight sky, speckled with distant, shimmering lights. You will encounter "The Dreamer," a special vessel with a unique mission: to seek out souls yearning for serenity, such as a seasoned fisherman looking for profound calm, and escort them through the quietude of the night.

Let Matt's steady narration and the vivid imagery of this coastal passage lull you into a profound state of ease. Allow yourself to shed the weight of your thoughts and daily pressures, finding a sanctuary of stillness in this peaceful narrative. Feel the comforting presence of the guiding stars and the gentle lapping of the water become a soothing balm, as the tale of The Dreamer helps navigate you away from the shores of worry and towards a restorative, deep sleep.

Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit puori.com/mattwalker today!

Matt: Instagram @drmattwalker, X @sleepdiplomat,

YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Matt delves into the science of weighted blankets for sleep improvement in this week’s episode. These heavy covers (10-40 lbs) utilize Deep Pressure Stimulation (DPS), a concept originating from Dr. Temple Grandin's 1960s work. DPS is theorized to shift the nervous system from "fight-or-flight" to a calmer parasympathetic state by potentially increasing serotonin and activating brain regions involved in emotional regulation, like the insular cortex, thereby fostering a state conducive to sleep.

Matt describes research whose highlights include a 2020 study where 42% of insomnia patients achieved remission with weighted blankets, and a 2021 study that showed healthy adults experienced increased deep sleep and less restlessness. Benefits are also noted for children with ADHD. Proposed mechanisms extend to reduced awakenings and anxiety. While studies show promise for specific groups, larger, objective trials are still needed. Weighted blankets (around 10% body weight) are best viewed as a potential aid alongside good sleep hygiene.

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

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

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

Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.

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

Matt: Instagram @drmattwalker or on X @sleepdiplomat