Dr. Matt Walker

The first thing I would tell you is that regularity is going to be key here.

When you are giving your brain the signals of regularity, it understands exactly how to instigate that deep sleep.

And that's one of the two qualitative measures of sleep that I spoke about.

So QQ, the quality, the second Q I spoke about, it's regarding the continuity of your sleep and the electrical quality of your sleep.

Regularity is probably best for the continuity of your sleep.

If you're very irregular with the timing of your sleep, your brain almost doesn't know, you know, are we on, are we off?

Are we on, are we off?

And your sleep can become quite fragmented because it's confused based on regularity.

When you give it regularity, sleep starts to become more stable.

More stable means that it's less likely to be littered with awakenings, meaning that it's better quality of sleep.

In terms of electrical quality of sleep, we did mention this in a prior episode when we spoke about sort of food and exercise.

Exercise seems to be one of those things that's very good at improving the quality of your deep sleep.

And here I'm talking about the electrical quality of your deep sleep.

try to make sure that you're physically active to a degree.

And I think this is a protocol and I think it's a meaningful protocol, but to go so to the extreme where I would say you need to do at least 32 and a half minutes on a spin bike at this wattage or, you know, we can't prescribe quite at that point, you know, scientific prescription, not medical.

And so I would say exercise is one.

Then we spoke about another, which was temperature.

And we said that getting your bedroom cool seems to be a way to promote the increase in deep sleep.

So these are two dos, which is get regular, get cool.

The don'ts, we've already spoken a little bit about too.