Dr. Andrew Huberman

Then there's the quality, how much of that sleep is continuous,

Did you drink caffeine in the afternoon or alcohol in the evening, in which case the quality will be diminished?

The regularity is very interesting.

Going to sleep more or less, five nights a week at least, going to sleep more or less at the same time every night, plus or minus an hour.

It's fine on the weekends.

I'm not just saying that so you don't all leave at once, or a third of you leave.

Some people do best by going to bed at 8 or 9 p.m.

and waking up at 3 or 4 in the morning.

And that's where you would feel best.

In fact, if you're somebody that wakes up at 3 or 4 in the morning, you might be going to sleep too late, and you have this intrinsic chronotype, as it's called.

And you can shift your clock a bit later.

But most people want to go to bed sometime between 10 p.m.

and midnight, wake up sometime between 6 a.m.

and 8 a.m.,

And there's great variation there, too.

But, you know, QQRT.

So think about the quality, the quantity, the regularity, and the timing.

Once you dial those in, everything is much, much better.

So much so that even if you're not getting enough sleep, as long as you're going to bed at more or less the same time each night, you'll fare better.

So if you didn't do any of this stuff for years like I didn't when I was in graduate school, et cetera, don't despair.