Dr. Matt Walker

So when people hear me in future public spheres talking about junk light, you know where it came from.

I will give you full credit.

Thank you for allowing me to both

voice and narrate the important story of sleep and mental health.

It's something I'm immensely passionate about, both from a personal perspective, but also from a professional research perspective.

Yeah, I think many of us can resonate with the idea of dental hygiene.

But it turns out there's something called sleep hygiene.

And there are probably, I would say, five edicts of sleep hygiene.

I offer them as...

as tools and not necessarily rules because I don't think people respond to rules.

People respond to reasons and not rules.

So if it's okay, I'll probably just unpack each one of them rather than just sort of bark them at you and hope people assume that it's the right answer.

I'll explain the answer so people understand why it's important.

So as I said, there are probably five things that you can start doing tonight to try to improve your sleep.

The first we've spoken a little bit about in that first episode, it's part of the four macros of good sleep.

First piece of advice, regularity.

go to bed at the same time and wake up at the same time, no matter whether it's the weekday or the weekend.

Regularity is king.

And the reason is because when you feed your brain the signals of timed regularity for your sleep,

it will anchor your sleep and improve the quantity and the quality of that sleep.