skip to Main Content

SLEEP 2 | Cannot sleep…go to dim room; listen to audiobook, read or meditate
presents episode 397 | Dr Matthew Walker
Tom Bilyeu podcast

We did not know the brain has its own cleansing mechanism…
-the body has its own: the lymphatic system
-the brain does too: the glymphatic system
-it is specifically during deep sleep that this cleansing system works
-the brain cells shrink, allowing cerebral spinal fluid to wash away
~the metabolic detritus
(soluble proteins & metabolites)
-also, beta amyloid (protein culprit in
the cascade of Alzheimer’s Disease)

Why deep sleep?
-it is when we get deep, powerful brain waves,
-the shrinking of the cells
-and the flow of this glymphatic system
“Almost like a power cleanse for brain”

Reason most people wake up in middle of night…
-due to anxiety (principle reason for insomnia)
-fight or flight part of the nervous system becomes overactive
-after about 16 hours of wakefulness, have built up healthy sleepiness
-the longer you are awake, the more this pressure builds
(brain chemical: adenosine)
-when we sleep, brain clears this out
-so, after 8 hours sleep, all cleared out

But, if stressed or excited, you will sleep for several hours, but…
-half or more of adenosine will clear out, so
-brain is more susceptible to awakening stress
-don’t go to work, don’t eat (trains brain to expect food!)
-go to dim room & read or listen to book
-or meditate
-then, only when sleepy return to bed
(no time limit for that)
-trains brain that bed is not bad place
(where always awake!)
-relearn that bed is for sleep


Original Youtube:

This site will never use corruptible, epidemiological survey research.
For each short/sharable video, the original Youtube links are provided

None of this content is intended to be individual, personalized medical advice.

We hope you find value for yourself in these short videos &
find them easy to share with loved ones!

This video’s content is for informational purposes only and
should not be considered as a substitute for advice
from doctors or any health professional.
We strongly recommend seeking professional healthcare advice
for any medical condition.