Greg Matthews
@sleepcoachdaily.bsky.social
Sleep Expert • Research Nerd • Helping busy adults reclaim deep, restorative sleep. Sharing daily science-backed #sleep tips and #sleepresearch.
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Ten years ago, I was running on fumes without even realizing it.
I survived on late nights, random sleep schedules, and too much caffeine.
I convinced myself this was normal.
It wasn't.
Here’s how fixing my sleep completely rewired my life. ↓
I survived on late nights, random sleep schedules, and too much caffeine.
I convinced myself this was normal.
It wasn't.
Here’s how fixing my sleep completely rewired my life. ↓
"Getting a good night's sleep will improve how you feel but also how long you live." – Dr. Andrew McHill, OHSU.
New study shows at least 7 hours of sleep nightly could be one of the most important health decisions you make.
#sleepscience
New study shows at least 7 hours of sleep nightly could be one of the most important health decisions you make.
#sleepscience
December 10, 2025 at 8:04 PM
"Getting a good night's sleep will improve how you feel but also how long you live." – Dr. Andrew McHill, OHSU.
New study shows at least 7 hours of sleep nightly could be one of the most important health decisions you make.
#sleepscience
New study shows at least 7 hours of sleep nightly could be one of the most important health decisions you make.
#sleepscience
Researchers analyzed data from 2019-2025 and found sleep sufficiency had a stronger correlation to life expectancy than diet, exercise, or even loneliness.
Time to stop treating sleep as an afterthought. 💤
news.ohsu.edu/2025/12/08/...
#sleepscience
Time to stop treating sleep as an afterthought. 💤
news.ohsu.edu/2025/12/08/...
#sleepscience
Insufficient sleep associated with decreased life expectancy
OHSU researchers find catching at least seven hours of sleep a night will improve how you feel, how long you live.
news.ohsu.edu
December 10, 2025 at 7:16 PM
Researchers analyzed data from 2019-2025 and found sleep sufficiency had a stronger correlation to life expectancy than diet, exercise, or even loneliness.
Time to stop treating sleep as an afterthought. 💤
news.ohsu.edu/2025/12/08/...
#sleepscience
Time to stop treating sleep as an afterthought. 💤
news.ohsu.edu/2025/12/08/...
#sleepscience
New research from OHSU reveals that getting enough sleep is more important for life expectancy than diet or exercise—second only to smoking.
The message is clear: prioritize those 7-9 hours of #sleep. 😴
news.ohsu.edu/2025/12/08/...
The message is clear: prioritize those 7-9 hours of #sleep. 😴
news.ohsu.edu/2025/12/08/...
Insufficient sleep associated with decreased life expectancy
OHSU researchers find catching at least seven hours of sleep a night will improve how you feel, how long you live.
news.ohsu.edu
December 10, 2025 at 3:14 PM
New research from OHSU reveals that getting enough sleep is more important for life expectancy than diet or exercise—second only to smoking.
The message is clear: prioritize those 7-9 hours of #sleep. 😴
news.ohsu.edu/2025/12/08/...
The message is clear: prioritize those 7-9 hours of #sleep. 😴
news.ohsu.edu/2025/12/08/...
In adults, *oral* magnesium may help certain deficient or older groups sleep better—but that doesn’t translate to magnesium lotion for kids.
hy do you think supplement trends jump age groups with no studies in children?
hy do you think supplement trends jump age groups with no studies in children?
December 9, 2025 at 10:58 PM
In adults, *oral* magnesium may help certain deficient or older groups sleep better—but that doesn’t translate to magnesium lotion for kids.
hy do you think supplement trends jump age groups with no studies in children?
hy do you think supplement trends jump age groups with no studies in children?
Topical magnesium can still irritate kids’ skin and isn’t regulated like medicine, yet many parents use it nightly for sleep.
How do you weigh “natural” marketing against the lack of real data?
How do you weigh “natural” marketing against the lack of real data?
December 9, 2025 at 3:11 PM
Topical magnesium can still irritate kids’ skin and isn’t regulated like medicine, yet many parents use it nightly for sleep.
How do you weigh “natural” marketing against the lack of real data?
How do you weigh “natural” marketing against the lack of real data?
For kids’ sleep, magnesium spray is a distraction from what *does* work: consistent bed/wake times, dim lights, and a predictable routine.
If you’ve tried both, which made the bigger difference—products or patterns?
If you’ve tried both, which made the bigger difference—products or patterns?
December 8, 2025 at 10:59 PM
For kids’ sleep, magnesium spray is a distraction from what *does* work: consistent bed/wake times, dim lights, and a predictable routine.
If you’ve tried both, which made the bigger difference—products or patterns?
If you’ve tried both, which made the bigger difference—products or patterns?
2017 and 2019 research reviews found weak or no evidence that magnesium absorbed through the skin meaningfully raises levels in the body—especially in healthy people. If a bedtime cream “works,”
December 8, 2025 at 9:56 PM
2017 and 2019 research reviews found weak or no evidence that magnesium absorbed through the skin meaningfully raises levels in the body—especially in healthy people. If a bedtime cream “works,”
Magnesium lotions for kids are trending, but there are *no* studies showing they improve children’s sleep, and skin absorption is minimal.
Are parents being sold routine in a bottle instead of real sleep habits?
Are parents being sold routine in a bottle instead of real sleep habits?
December 8, 2025 at 3:12 PM
Magnesium lotions for kids are trending, but there are *no* studies showing they improve children’s sleep, and skin absorption is minimal.
Are parents being sold routine in a bottle instead of real sleep habits?
Are parents being sold routine in a bottle instead of real sleep habits?
Insomnia + snoring + unrefreshing sleep is a classic combo that deserves a closer look at COMISA (co-morbid insomnia + sleep apnea).
If this sounds like you, which symptom bothers you most: trouble falling asleep, staying asleep, or daytime fog?
If this sounds like you, which symptom bothers you most: trouble falling asleep, staying asleep, or daytime fog?
December 6, 2025 at 12:14 AM
Insomnia + snoring + unrefreshing sleep is a classic combo that deserves a closer look at COMISA (co-morbid insomnia + sleep apnea).
If this sounds like you, which symptom bothers you most: trouble falling asleep, staying asleep, or daytime fog?
If this sounds like you, which symptom bothers you most: trouble falling asleep, staying asleep, or daytime fog?
Standard sleep studies often miss subtle upper-airway resistance, especially in people labeled with primary insomnia.
If your study was called “normal” but you feel wrecked, what symptoms make you question that result?
If your study was called “normal” but you feel wrecked, what symptoms make you question that result?
December 5, 2025 at 11:26 PM
Standard sleep studies often miss subtle upper-airway resistance, especially in people labeled with primary insomnia.
If your study was called “normal” but you feel wrecked, what symptoms make you question that result?
If your study was called “normal” but you feel wrecked, what symptoms make you question that result?
You can fall asleep fast and still have insomnia—if your night is packed with micro-awakenings and broken REM from breathing issues.
Do you wake exhausted despite “enough” hours on paper?
Do you wake exhausted despite “enough” hours on paper?
December 5, 2025 at 10:31 PM
You can fall asleep fast and still have insomnia—if your night is packed with micro-awakenings and broken REM from breathing issues.
Do you wake exhausted despite “enough” hours on paper?
Do you wake exhausted despite “enough” hours on paper?
Many “hyperaroused” insomniacs don’t just have racing minds; their brains are reacting to tiny breathing disruptions all night long.
If meds haven’t helped your insomnia, has anyone checked for apnea or UARS with a full-night study?
If meds haven’t helped your insomnia, has anyone checked for apnea or UARS with a full-night study?
December 5, 2025 at 9:31 PM
Many “hyperaroused” insomniacs don’t just have racing minds; their brains are reacting to tiny breathing disruptions all night long.
If meds haven’t helped your insomnia, has anyone checked for apnea or UARS with a full-night study?
If meds haven’t helped your insomnia, has anyone checked for apnea or UARS with a full-night study?
Chronic insomnia with “light,” restless sleep and vivid awakenings can be a red flag for subtle sleep-disordered breathing, not just stress.
Have you ever had a sleep study that focused on breathing *and* arousals, not just oxygen?
Have you ever had a sleep study that focused on breathing *and* arousals, not just oxygen?
December 5, 2025 at 8:48 PM
Chronic insomnia with “light,” restless sleep and vivid awakenings can be a red flag for subtle sleep-disordered breathing, not just stress.
Have you ever had a sleep study that focused on breathing *and* arousals, not just oxygen?
Have you ever had a sleep study that focused on breathing *and* arousals, not just oxygen?
If your insomnia therapy focuses only on thoughts and habits but ignores possible airway issues, you might be treating the smoke, not the fire.
What’s helped you more: mindset work, meds, or fixing a physical trigger?
What’s helped you more: mindset work, meds, or fixing a physical trigger?
December 4, 2025 at 5:48 PM
If your insomnia therapy focuses only on thoughts and habits but ignores possible airway issues, you might be treating the smoke, not the fire.
What’s helped you more: mindset work, meds, or fixing a physical trigger?
What’s helped you more: mindset work, meds, or fixing a physical trigger?
One reason some people feel worse coming off sleep meds: the drug was masking an underlying sleep-breathing issue, not fixing it.
When you’ve tapered meds, did your sleep *quality* change or just your sleep duration?
When you’ve tapered meds, did your sleep *quality* change or just your sleep duration?
December 4, 2025 at 5:00 PM
One reason some people feel worse coming off sleep meds: the drug was masking an underlying sleep-breathing issue, not fixing it.
When you’ve tapered meds, did your sleep *quality* change or just your sleep duration?
When you’ve tapered meds, did your sleep *quality* change or just your sleep duration?
Many “night owls” are actually exhausted but wired—classic hyperarousal.
Instead of more sedatives, it may be worth ruling out sleep-disordered breathing.
Have you ever connected your insomnia to how you breathe at night?
Instead of more sedatives, it may be worth ruling out sleep-disordered breathing.
Have you ever connected your insomnia to how you breathe at night?
December 4, 2025 at 4:34 PM
Many “night owls” are actually exhausted but wired—classic hyperarousal.
Instead of more sedatives, it may be worth ruling out sleep-disordered breathing.
Have you ever connected your insomnia to how you breathe at night?
Instead of more sedatives, it may be worth ruling out sleep-disordered breathing.
Have you ever connected your insomnia to how you breathe at night?
If you jolt awake at night with a racing mind, ask: is my brain hyperaroused, or is my breathing triggering it?
Light snoring, jaw clenching, or mouth breathing can be clues. What night-time patterns have you noticed?
Light snoring, jaw clenching, or mouth breathing can be clues. What night-time patterns have you noticed?
December 4, 2025 at 3:45 PM
If you jolt awake at night with a racing mind, ask: is my brain hyperaroused, or is my breathing triggering it?
Light snoring, jaw clenching, or mouth breathing can be clues. What night-time patterns have you noticed?
Light snoring, jaw clenching, or mouth breathing can be clues. What night-time patterns have you noticed?
Chronic insomnia isn’t always “in your head.”
Repeated micro-awakenings from subtle breathing problems can wire the brain for hyperarousal.
Ever had a sleep study *after* insomnia started, not before?
Repeated micro-awakenings from subtle breathing problems can wire the brain for hyperarousal.
Ever had a sleep study *after* insomnia started, not before?
December 4, 2025 at 3:19 PM
Chronic insomnia isn’t always “in your head.”
Repeated micro-awakenings from subtle breathing problems can wire the brain for hyperarousal.
Ever had a sleep study *after* insomnia started, not before?
Repeated micro-awakenings from subtle breathing problems can wire the brain for hyperarousal.
Ever had a sleep study *after* insomnia started, not before?
Creatine pulls water into muscle cells, which is great for performance BUT dehydration can fragment sleep.
If you supplement, do you adjust your hydration earlier in the day so you’re not up all night in the bathroom? #sleep
If you supplement, do you adjust your hydration earlier in the day so you’re not up all night in the bathroom? #sleep
December 3, 2025 at 10:48 PM
Creatine pulls water into muscle cells, which is great for performance BUT dehydration can fragment sleep.
If you supplement, do you adjust your hydration earlier in the day so you’re not up all night in the bathroom? #sleep
If you supplement, do you adjust your hydration earlier in the day so you’re not up all night in the bathroom? #sleep
Your brain uses ATP all night to clean up and consolidate memories.
Creatine helps buffer those energy demands, which might make short nights less brutal—but it’s not a substitute for real sleep.
Do you notice cognitive benefits on creatine?
Creatine helps buffer those energy demands, which might make short nights less brutal—but it’s not a substitute for real sleep.
Do you notice cognitive benefits on creatine?
December 3, 2025 at 8:29 PM
Your brain uses ATP all night to clean up and consolidate memories.
Creatine helps buffer those energy demands, which might make short nights less brutal—but it’s not a substitute for real sleep.
Do you notice cognitive benefits on creatine?
Creatine helps buffer those energy demands, which might make short nights less brutal—but it’s not a substitute for real sleep.
Do you notice cognitive benefits on creatine?
A simple sleep stack:
3–5g creatine + a slow-digesting protein (like casein) 30–60 mins before bed
Supports muscle repair and steady nighttime energy use.
Anyone tried a “sleep shake” instead of a sugary dessert? 😴
3–5g creatine + a slow-digesting protein (like casein) 30–60 mins before bed
Supports muscle repair and steady nighttime energy use.
Anyone tried a “sleep shake” instead of a sugary dessert? 😴
December 3, 2025 at 4:14 PM
A simple sleep stack:
3–5g creatine + a slow-digesting protein (like casein) 30–60 mins before bed
Supports muscle repair and steady nighttime energy use.
Anyone tried a “sleep shake” instead of a sugary dessert? 😴
3–5g creatine + a slow-digesting protein (like casein) 30–60 mins before bed
Supports muscle repair and steady nighttime energy use.
Anyone tried a “sleep shake” instead of a sugary dessert? 😴
Train hard at night?
Creatine after your workout can reduce soreness and support overnight repair, which many people notice as fewer night wakings.
Have you experimented with post-workout creatine and tracked your sleep?
Creatine after your workout can reduce soreness and support overnight repair, which many people notice as fewer night wakings.
Have you experimented with post-workout creatine and tracked your sleep?
December 2, 2025 at 11:17 PM
Train hard at night?
Creatine after your workout can reduce soreness and support overnight repair, which many people notice as fewer night wakings.
Have you experimented with post-workout creatine and tracked your sleep?
Creatine after your workout can reduce soreness and support overnight repair, which many people notice as fewer night wakings.
Have you experimented with post-workout creatine and tracked your sleep?
Many people leave a sleep lab with a normal report and a generic hygiene handout.
The real puzzle: why *your* brain can’t stay asleep.
What’s the most specific pattern you’ve noticed about your wake-ups—time, emotions, or body sensations?
The real puzzle: why *your* brain can’t stay asleep.
What’s the most specific pattern you’ve noticed about your wake-ups—time, emotions, or body sensations?
December 2, 2025 at 3:14 PM
Many people leave a sleep lab with a normal report and a generic hygiene handout.
The real puzzle: why *your* brain can’t stay asleep.
What’s the most specific pattern you’ve noticed about your wake-ups—time, emotions, or body sensations?
The real puzzle: why *your* brain can’t stay asleep.
What’s the most specific pattern you’ve noticed about your wake-ups—time, emotions, or body sensations?
Midlife hormone shifts (estrogen, progesterone, testosterone) can erode deep sleep and make 3 am wake-ups more likely, even with perfect hygiene.
If you’re 40+, have you ever checked hormones when working on #sleep?
If you’re 40+, have you ever checked hormones when working on #sleep?
December 1, 2025 at 10:58 PM
Midlife hormone shifts (estrogen, progesterone, testosterone) can erode deep sleep and make 3 am wake-ups more likely, even with perfect hygiene.
If you’re 40+, have you ever checked hormones when working on #sleep?
If you’re 40+, have you ever checked hormones when working on #sleep?