What podcasts say about Matthew Walker
Every statement, with the speaker, the exact quote and the moment it was said.
What Matthew Walker has said on podcasts
40 statements · 21 positive · 16 negative · 3 neutral
Melatonin poisoning overdose admissions in American children rose 503% over ten years.
“over the past 10 years there has been a 503% increase in poisonous overdose admissions to hospitals of melatonin”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 2:12
High-dose melatonin stunted testicular development and caused testicular atrophy in juvenile male rats.
“what they found is that that stunted the development of the testes of the testicles and it caused testicular atrophy”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 2:48
Melatonin has a generally favorable safety profile.
“Melatonin overall, in terms of its safety profile, is very safe.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 3:05
After prolonged testosterone injections, testes may permanently fail to resume testosterone production.
“the testes never return their function of producing testosterone”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 3:34
Long-term effects of taking melatonin for years remain unknown.
“we've got no idea what happens after years”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 4:08
Attention-capturing devices suppress perceived sleepiness and disrupt sleep.
“these devices become hugely activating and as a result they essentially will be a mute button on your sleepiness”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 5:54
Neurotic, impulsive, or highly anxious people are more vulnerable to device-related sleep disruption.
“You have to be someone who is perhaps neurotic, someone who has high impulsivity, or someone who is perhaps high anxious.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 6:38
Anticipatory anxiety significantly reduces deep sleep.
“studies have shown that when we create this anticipatory anxiety, the amount of deep sleep that you have drops significantly”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 7:50
People should maintain consistent bedtimes and wake times.
“If you were to only do one thing, not three things, but just one thing, go to bed and wake up at the same time.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 9:12
Adults should target seven to nine hours of sleep rather than exactly eight.
“7 to 9 hours. This myth of 8 hours is nonsense. It's a wonderful range, 7 to 9 hours.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 10:12
Sleeping less than seven hours is associated with shorter lifespan.
“when you get less than that, the shorter your sleep, the shorter your life”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 10:23
Short sleep predicts all-cause mortality.
“Short sleep predicts all cause mortality.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 10:28
Parenthood does not make people resilient to sleep deprivation.
“The evidence doesn't suggest that once you go through parenthood, you get some magic sort of, you know, immunity shot that makes you resilient and not vulnerable to a lack of sleep”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 11:56
Virtually nobody functions without impairment on six hours of sleep or less.
“the number of individuals who can survive on six hours of sleep or less and show no impairment in either their brain or their body, rounded to a whole number and expressed as a percent of the population, is zero”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 14:05
Sleep efficiency should be at least 85 percent.
“What I want to see is 85% or more.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 15:13
Sleep quality may predict mental health more strongly than sleep quantity.
“quality even more than quantity. So when it comes to mental health has been showing the bigger signal.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 15:52
The most sleep-regular people had 49 percent lower relative all-cause mortality.
“those people who were most regular had a 49% relative decrease in all cause mortality”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 17:58
High sleep regularity was associated with a 39 percent reduction in cancer mortality risk.
“They had a 39% cancer mortality risk reduction.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 18:11
High sleep regularity was associated with a 57 percent reduction in cardiometabolic disease risk.
“They had a 57% cardiometabolic disease risk reduction.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 18:17
Sleep regularity predicted all-cause mortality better than sleep quantity.
“Regularity beat out quantity in predicting all cause mortality”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 19:00
Cooling the bedroom to roughly 18°C may support better sleep.
“Then start cooling the house or the room as best you can to around about 67, 68 degrees Fahrenheit or about 18 degrees Celsius.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 20:49
Without light cues, the circadian clock drifts to approximately 24 hours 15 minutes.
“if you're left in the dark with no signals of light, your clock isn't precise. It drifts to about 24 hours and 15 minutes.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 25:45
Exercise can entrain the circadian rhythm when performed at an appropriate time.
“Exercise is a wonderful entrainer of your circadian rhythm as long as you're doing it at the right time.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 26:13
Dim, warm light below 30 lux before bed increased REM sleep by 18 percent in one study.
“90 minutes before bed, they turned down the lights to below 30 lux and they pulled out all of the blue light. And just that trick of dropping the lights down 90 minutes before bed, below 30 lux, making it warm yellow light, increase their REM sleep by 18%.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 27:34
Regular light, activity, and sleep-wake signals improve sleep quantity and quality.
“when you feed it signals of light, of activity, of waking up, going to bed, you improve the quantity and the quality of your sleep”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 28:58
Using the bed for activities other than sleep or sex can reinforce insomnia-related arousal.
“If you start associating the bed with anything other than sleep, and we give you a pass in terms of sex, but sleep and sex, anything other than that, you start to learn that this thing called my bed is this place where I'm awake”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 30:09
- on Stimulus control therapy for insomniaPositiveJun 26, 2026· The Diary Of A CEO with Steven Bartlett
People awake in bed should return only when sleepy.
“The rule of thumb is the only return to bed when you are sleepy”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 32:17
Clock-watching during nighttime awakenings increases anxiety.
“Looking at the clock does two things. It makes you more anxious.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 32:52
Vividly imagining a familiar walk significantly speeds returning to sleep.
“What she found is that that increases the speed with which you fall back asleep significantly.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 35:29
True-crime documentaries may impair deep sleep.
“My suspicion is that they may be doing your deep sleep a disservice.”
Open the episode · Most Replayed Moment: Sleep Expert On The Truth About Melatonin And MagnesiumListen at 36:19
Statements are attributed to the speaker as said on the episode and reflect their view at the time, not PodLume's. They are not advice.