Sleep Topic Guide
Sleep is one of the most powerful levers for cognitive health, emotional regulation, metabolic control, and longevity. But knowing it matters is not the same as knowing what to do. This guide distills the most actionable insights, so you can put principles into practice.
This curated collection of clips, podcasts, and articles is available exclusively for premium members.
Optimizing Sleep Environment
Practical routines and environmental levers that most reliably improve sleep quality
Peter's current bedtime routine
Ep. #233 (AMA #42)
How to improve quantity and quality of sleep
Ep. #92 (AMA #12)
Sleep hygiene
Ep. #341 with Ashley Mason, Ph.D.
Tips for improving sleep quality
Ep. #336 (AMA #68)
How to improve sleep habits
Ep. #311
Effective sleep-improvement strategies for seniors
Ep. #342
Practicalities of minimizing light exposure and screen time at night
Ep. #286 with Andrew Huberman, Ph.D.
Reducing stimulation before bedtime
Ep. #233 (AMA #42)
Timing of exercise for better sleep
Ep. #341 with Ashley Mason, Ph.D.
Extreme temperatures before bed
Ep. #341 with Ashley Mason, Ph.D.
The optimal room temperature and body temperature for the best sleep
Ep. #127 with Matthew Walker, Ph.D.
Blue light's impact on sleep
Ep. #221 with Matthew Walker, Ph.D.
221 – Sleep hygiene, wind-down routine, and tips for better sleep
Ep. #127 with Matthew Walker, Ph.D.
Sauna and sleep
Ep. #233 (AMA #42)
Treating Insomnia and Sleep Disruptions
Evidence-informed strategies to break the cycle of poor sleep and resume restorative rest
When to seek professional care for sleep issues
Ep. #347
How insomnia begins
Ep. #341 with Ashley Mason, Ph.D.
The difference between someone who can’t sleep or stay asleep
Ep. #341 with Ashley Mason, Ph.D.
Treating insomnia using CBTI and practical behavioral techniques for improving sleep quality
Ep. #347
How tracking sleep can make sleep worse
Ep. #356 (AMA #73)
Sleep Apnea
Ep. #347
The start of CBTI and time in bed restriction
Ep. #341 with Ashley Mason, Ph.D.
You don’t need a doctor to solve your sleep
Ep. #92 (AMA #12)
Impact of Sleep on Health and Longevity
How sleep shapes cognition, cardiovascular health, inflammation, and long-term resilience
The vital role of sleep in longevity
Ep. #311
How sleep quality and duration impacts inflammation
Ep. #301 (AMA #59)
Sleep and cardiovascular disease
Ep. #48 with Matthew Walker Ph.D.
Sleep and Alzheimer's disease
Ep. #47 with Matthew Walker Ph.D.
Fighting cancer and improving immune function with sleep
Ep. #48 with Matthew Walker Ph.D.
Sleep and insulin resistance
Ep. #49 with Matthew Walker Ph.D.
Sleep's impact muscle and reproductive function
Ep. #48 with Matthew Walker Ph.D.
The impact of hormones, sleep, stress, and recovery
Ep. #349 (AMA #71)
How poor sleep impacts metabolic health
Ep. #42 with Carol Tavris, Ph.D. & Avrum Bluming, M.D.
Sleep as an intervention for metabolic health
Ep. #271 (AMA #51)
How sleep, exercise, and alcohol affect testosterone levels
Ep. #124 (AMA #15)
Sleep's impact on metabolic and cognitive health
Ep. #336 (AMA #68)
Sleep Drugs & Supplements
What actually works (and what doesn’t) when it comes to sleep drugs and supplements
Sleep Supplements
Ep. #347
The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia
Ep. #127 with Matthew Walker, Ph.D.
The drug Trazodone
Ep. #89 (AMA #11)
Potential sleep benefits of magnesium
Ep. #282 (AMA #54)
Sleep Supplements
Ep. #342
Ashwagandha & sleep
Ep. #240 with Dan Rader, M.D.
Efficacy of CBD oils as a sleep aid
Ep. #81 with Debra Kimless, Ph.D. & Steve Goldner, J.D.
Caffeine's impact on sleep
Ep. #127 with Matthew Walker, Ph.D.
Alcohol’s impact on sleep
Ep. #193 (AMA #31)
Evolutionary reasons for sleep
Ep. #221 with Matthew Walker, Ph.D.
The chronic and acute dangers bad sleep & the dangers of drowsy driving
Ep. #47 with Matthew Walker Ph.D.
Special Topics and Sleep FAQs
Answers to common sleep questions, myths, and additional special topics
Pros and cons of napping, and insights from the sleep habits of hunter-gatherer tribes
Ep. #127 with Matthew Walker, Ph.D.
What is cognitive behavioral therapy before applying it to insomnia
Ep. #341 with Ashley Mason, Ph.D.
Definition of insomnia
Ep. #341 with Ashley Mason, Ph.D.
Defining sleep efficiency and how to improve it & correct insomnia
Ep. #127 with Matthew Walker, Ph.D.
Process S & Z Sleep pressure and circadian rhythm
Ep. #341 with Ashley Mason, Ph.D.
Peter’s sleep protocol during a fast
Ep. #89 (AMA #11)
Understanding sleep chronotypes and how knowing yours can help you
Ep. #127 with Matthew Walker, Ph.D.
Stages of sleep, sleep cycles, and brainwaves
Ep. #127 with Matthew Walker, Ph.D.
Articles Related to Sleep
Free Article
The importance of sleep
Free Article
Sleepless nights? Try boosting your physical activity level
Free Article
A reminder on the importance of sleep for brain health
Free Article
Does the timing of sleep loss during the night impact subsequent negative metabolic effects?
The connection between sleep and heart disease
with Matthew Walker, Ph.D.
Fighting cancer and improving immune function with sleep
Ep. #48 with Matthew Walker, Ph.D.
The connection between sleep and Alzheimer’s disease
Ep. #47 with Matthew Walker, Ph.D.
The impact of alcohol on sleep
Free Article
Increased REM sleep latency and Alzheimer’s disease: important risk factor or red herring?
Why sleep is the best insurance policy for lifespan and healthspan
Ep. #58 with Matthew Walker, Ph.D.
Full Podcast Episodes Related to Sleep
AMA
Optimizing sleep – bedtime routine, molecule regimen, sleep trackers, sauna, & more
Ep. #233 (AMA #42)
Guest Episode
Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia
Ep. #341 with Ashley Mason, Ph.D.
Guest Episode
Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep
Ep. #58 with Matthew Walker Ph.D.
Guest Episode
Short sleep mutants, optimal sleep environment, sleep apnea, & rapid fire questions
Ep. #77 with Matthew Walker, Ph.D.
Guest Episode
Fasting, gut health, blue light, caffeine, REM sleep, and more
Ep. #127 with Matthew Walker, Ph.D.
QPS
Peter’s takeaways on mastering sleep, dealing with chronic pain, developing breakthrough cancer drugs, transforming healthcare with AI, advancing radiation therapy, and healing trauma
Ep. #347
AMA
Sleep, jet lag protocol, autophagy, metformin, and more
Ep. #45 (AMA #4)
Guest Episode
Part I of III: Dangers of poor sleep, Alzheimer's risk, mental health, memory consolidation, and more
Ep. #47 with Matthew Walker Ph.D.
Guest Episode
Part II of III: Heart disease, cancer, sexual function, and the causes of sleep disruption (and tips to correct it)
Ep. #48 with Matthew Walker Ph.D.
Guest Episode
Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep
Ep. #49 with Matthew Walker Ph.D.
Guest Episode
Part II of II: Sleep, fasting, raising kids, discipline, taking ownership, and the impact of war
Ep. #56 with Jocko Willink
Guest Episode
Sleep and immune function, chronotypes, hygiene tips, and more
Ep. #126 with Matthew Walker, Ph.D.
AMA
Heart rate variability (HRV), alcohol, sleep, and more
Ep. #193 (AMA #31)
Podcast Episode
#202 – Peter on nutrition, disease prevention, sleep, and more — looking back on the last 100 episodes
Guest Episode
Understanding sleep and how to improve it
Ep. #221 with Matthew Walker, Ph.D.
AMA
Magnesium: risks of deficiency, how to correct it, supplement options, potential cognitive and sleep benefits, and more
Ep. #282 (AMA #54)
Podcast Episode
Longevity 101
Ep. #311
