#139 - Waking Up

Matt explains sleep inertia - the groggy transition to wakefulness - noting that waking is a process, not a switch, and that brain regions activate at different speeds. While the core wakes fast, the prefrontal cortex, which handles judgment, remains foggy for 15 minutes. This window can leave you more impaired than after an all-nighter.He suggests a toolkit: use bright light, time caffeine for waking, and keep naps under 20 minutes. Matt also recommends melodic alarms and warns that the snooze button just results in deepening the fog. Crucially, he advises a 15-minute buffer before making big decisions to allow every brain system to fully restart.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.In a supplement industry where trust is critical, Matt uses podcast supporter Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.Another of this week's sponsors, AG1, is one 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.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/@sleepdiplomat