In this latest AMA instalment, Matt and Dr. Eti Ben Simon begin by discussing environmental influences on sleep. The conversation covers how high latitude and prolonged daylight disrupt circadian rhythms, with Eti sharing her own personal experience. Together, our duo shares strategies for managing light exposure and regulating core body temperature with methods like warm baths. The episode also offers evidence-based approaches for shift workers, including strategic napping and forward-rotating schedules.

The discussion then shifts to internal mechanisms, debunking the "sleep before midnight" myth and emphasizing alignment with one's chronotype. The role of the thalamus as a sensory gate for blocking pain during sleep is detailed, with Eti noting that meaningful stimuli can still break through this barrier. Finally, the use of Gabapentin is examined, outlining its limited efficacy for primary insomnia versus conditions like restless legs syndrome.

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.

Partner of the podcast, AG1, is one sponsor that Matt relies upon for his foundational nutrition. Their new science-backed Next Gen formula features upgraded probiotics, vitamins, and minerals. Start your subscription today to get a FREE bottle of Vitamin D3+K2 and 5 free travel packs with your first order at drinkag1.com/mattwalker.

Another of this week's sponsors, David, is a revolutionary new protein bar developed with Dr. Peter Attia. It boasts an unbeatable ratio: 28g of protein and 0g of sugar in just 150 calories. Incredibly satiating with six amazing flavors, it’s perfect for muscle health. Buy yours today at davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE! If they’re not already sold out, you can also find them at a local store using the store locator—or on Amazon.

Our third sponsor this week, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor, available May 20th! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer flavor while it lasts!

As always, if you have thoughts or feedback you’d like to share, please reach out:

Matt: Instagram @drmattwalker, X @sleepdiplomat, 

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

Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at etoosh@gmail.com