Dr. Matthew Walker

Let's say that you don't have any of those. Let's now take a step down. I would say in terms of recommendations, and it's going to be different, as I said, for different people, there are probably a collection of common things that you can do now. Don't worry so much about the sleep supplements. And we can come to those later.

But if you're focusing on supplements as your first line approach to getting your sleep corrected, you are majoring in the minors. and you're minoring in the majors, you should be focused on firstly, regularity. You would be surprised at how everything just falls in place when you get, I am the most boring individual, I get it.

But if you're focusing on supplements as your first line approach to getting your sleep corrected, you are majoring in the minors. and you're minoring in the majors, you should be focused on firstly, regularity. You would be surprised at how everything just falls in place when you get, I am the most boring individual, I get it.

But if you're focusing on supplements as your first line approach to getting your sleep corrected, you are majoring in the minors. and you're minoring in the majors, you should be focused on firstly, regularity. You would be surprised at how everything just falls in place when you get, I am the most boring individual, I get it.

But I am so metronome-like in my regularity just because I know how powerful that anchor to my circadian rhythm is to make sure that my sleep is high quality.

But I am so metronome-like in my regularity just because I know how powerful that anchor to my circadian rhythm is to make sure that my sleep is high quality.

But I am so metronome-like in my regularity just because I know how powerful that anchor to my circadian rhythm is to make sure that my sleep is high quality.

No matter, weekday, weekends for the most part. Now, when I'm traveling or, you know, sometimes we'll go out with friends, we'll have a late night. Of course, you know, I don't want to be puritanical about this. Life is to be lived. Joie de vivre. No one wants to be the healthiest person in the graveyard. Live life, of course, for goodness sake.

No matter, weekday, weekends for the most part. Now, when I'm traveling or, you know, sometimes we'll go out with friends, we'll have a late night. Of course, you know, I don't want to be puritanical about this. Life is to be lived. Joie de vivre. No one wants to be the healthiest person in the graveyard. Live life, of course, for goodness sake.

No matter, weekday, weekends for the most part. Now, when I'm traveling or, you know, sometimes we'll go out with friends, we'll have a late night. Of course, you know, I don't want to be puritanical about this. Life is to be lived. Joie de vivre. No one wants to be the healthiest person in the graveyard. Live life, of course, for goodness sake.

But overall, if, you know, 90% of the time you can be consistent, you would be surprised. I would say the next big challenge is have a wine.

But overall, if, you know, 90% of the time you can be consistent, you would be surprised. I would say the next big challenge is have a wine.

But overall, if, you know, 90% of the time you can be consistent, you would be surprised. I would say the next big challenge is have a wine.

There is nothing special whatsoever about the stroke of midnight and sleep. It's not as though all of a sudden the two minutes of sleep that you get after midnight are so much less powerful and utility beneficial. than the two minutes that you got before. That's not true at all.

There is nothing special whatsoever about the stroke of midnight and sleep. It's not as though all of a sudden the two minutes of sleep that you get after midnight are so much less powerful and utility beneficial. than the two minutes that you got before. That's not true at all.

There is nothing special whatsoever about the stroke of midnight and sleep. It's not as though all of a sudden the two minutes of sleep that you get after midnight are so much less powerful and utility beneficial. than the two minutes that you got before. That's not true at all.

No, it's not. Absolutely not. And it can be problematic in at least two ways. The first is that if you are having insomnia and you suffer from sleep onset insomnia, where you can't fall asleep, forcing yourself to go to bed earlier is the worst thing you can do.

No, it's not. Absolutely not. And it can be problematic in at least two ways. The first is that if you are having insomnia and you suffer from sleep onset insomnia, where you can't fall asleep, forcing yourself to go to bed earlier is the worst thing you can do.

No, it's not. Absolutely not. And it can be problematic in at least two ways. The first is that if you are having insomnia and you suffer from sleep onset insomnia, where you can't fall asleep, forcing yourself to go to bed earlier is the worst thing you can do.

Because you're not tired enough. and therefore you remain in bed longer awake, and that only reinforces your anxiety around this place called my bed being the place where I am always awake. So don't do that if you're suffering from insomnia. The rule of thumb there is, and it's just a rule of thumb, only go to bed when you're tired. Don't worry about the clock.