In this 7th installment of their AMA series, Matt Walker and Dr. Eti Ben Simon dive into strategies for improving deep non-REM sleep. They highlight the benefits of vigorous exercise, citing a study by Kaspar Vogt that shows how exercise enhances the quality and stability of deep sleep. Additionally, they discuss how temperature manipulations, like using high heat capacity mattresses, can also improve sleep quality. Interesting insights include findings that intense exercise can improve deep sleep across various age groups, with significant benefits noted in older adults and children.The episode also touches on the impact of alcohol, noting that it can be extremely disruptive to sleep. They also go on to explain how stress and anxiety can affect deep sleep by activating the fight-or-flight system and increasing cortisol levels. Our duo discusses various techniques for managing anxiety, such as cognitive behavioral therapy (CBT), mindfulness meditation, exercise, deep breathing, and progressive muscle relaxation, all of which can significantly reduce anxiety levels and improve sleep quality. Their conversation finishes up by addressing the potential benefits of saunas and hot springs in enhancing sleep, and underscoring the importance of a consistent bedtime routine.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.One of the podcast’s new sponsors is Levels, the groundbreaking continuous glucose monitor that keeps track of your blood sugar levels day and night. Whether you're curious about your body's response to different foods or seeking to enhance your sleep quality, Levels has the answers. Matt’s been using it for almost 2 years now, and has actually made changes to his diet in response to the powerful individual information Levels provides. If you’re interested, visit levels.link/Mattwalker now to grab an exclusive podcast offer of two free months of this impactful service, and take charge of your health journey today!I have to tell you, launching my sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Craving top-notch journalism that dives deep into science, health, and much, much more? Today’s episode is sponsored by The Washington Post—your go-to for stellar reporting and utmost integrity. Here’s a scoop just for our listeners: snag the Washington Post for just $0.50/week for an entire year! Dash over to Matt's Special WaPo Offer to grab this sweet deal, and make The Washington Post your news haven for less than the price of a coffee each week.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.