Dr. Matt Walker

But setting that- 90.

90.

90 more.

If you look at based on the epidemiological studies of how much people actually are getting.

But that metric of quantity is the way that most of us, and I've been certainly party to this as well,

have answered the question as, what is enough sleep or what would be a good amount of sleep?

And good amounts of sleep would be somewhere between seven to nine.

And that's the current recommendation.

That's the recommendation by many health organizations, including here in the US, which is the CDC.

They recommend or they stipulate a minimum of seven hours for the average adult.

To me, however, that doesn't capture the true complexity that sleep really is.

And it is, as we've now discussed in the episode, a wonderfully complex ballet of physiology.

And so I've stepped back and I'd really tried to think, to me, what are the main components that would constitute this recipe for good sleep?

And I've conceptualized what I would describe as the four macros of sleep.

That there are, you know, when we think of diet, we've got three macros, fat, protein, and carbohydrate.

For me, sleep actually has four macros.

And you can remember this by the acronym QQRT.

And it stands for quantity, quality, regularity, and timing.

QQRT, quantity, quality, regularity, and timing.

And maybe I can just go into detail because I'm telling you, you know, these are the rules for good sleep.