Dr. Matthew Walker

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.

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.

Insomnia patients, only go to bed when you're tired. The second reason that going to bed earlier and you sort of hear this edict coming down from maybe influencers or people saying, you know, just go to bed early, wake up early, get a jumpstart on the day. That's the most effective way to be productive and healthy and it changes your life forever. Nonsense.

Insomnia patients, only go to bed when you're tired. The second reason that going to bed earlier and you sort of hear this edict coming down from maybe influencers or people saying, you know, just go to bed early, wake up early, get a jumpstart on the day. That's the most effective way to be productive and healthy and it changes your life forever. Nonsense.

Insomnia patients, only go to bed when you're tired. The second reason that going to bed earlier and you sort of hear this edict coming down from maybe influencers or people saying, you know, just go to bed early, wake up early, get a jumpstart on the day. That's the most effective way to be productive and healthy and it changes your life forever. Nonsense.

If you're an evening type, let's say you're a night owl who normally has a biological hardwired predilection to go to sleep at 1230 at night,

If you're an evening type, let's say you're a night owl who normally has a biological hardwired predilection to go to sleep at 1230 at night,

If you're an evening type, let's say you're a night owl who normally has a biological hardwired predilection to go to sleep at 1230 at night,

you can get into bed at 10 p.m and you are going to think that you have insomnia because you're wide awake for the first two hours and you don't have insomnia you have a mismatch between your chronotype and your lifestyle and we see that quite often too so the advice of always going to bed early or trying to go to bed before midnight is completely dependent on your chronotype and people can do a chronotype test or your morning type evening type or somewhere in between

you can get into bed at 10 p.m and you are going to think that you have insomnia because you're wide awake for the first two hours and you don't have insomnia you have a mismatch between your chronotype and your lifestyle and we see that quite often too so the advice of always going to bed early or trying to go to bed before midnight is completely dependent on your chronotype and people can do a chronotype test or your morning type evening type or somewhere in between

you can get into bed at 10 p.m and you are going to think that you have insomnia because you're wide awake for the first two hours and you don't have insomnia you have a mismatch between your chronotype and your lifestyle and we see that quite often too so the advice of always going to bed early or trying to go to bed before midnight is completely dependent on your chronotype and people can do a chronotype test or your morning type evening type or somewhere in between

Easy to do. You can just Google the MEQ test, which stands for Morningness Eveningness Questionnaire. Takes about three minutes. And it will tell you pretty close to your genetics, which truly determine it. And it turns out, by the way, that if you are an evening type and you want to be a morning type, It's not that simple. You don't get to decide. It's gifted to you at birth.

Easy to do. You can just Google the MEQ test, which stands for Morningness Eveningness Questionnaire. Takes about three minutes. And it will tell you pretty close to your genetics, which truly determine it. And it turns out, by the way, that if you are an evening type and you want to be a morning type, It's not that simple. You don't get to decide. It's gifted to you at birth.

Easy to do. You can just Google the MEQ test, which stands for Morningness Eveningness Questionnaire. Takes about three minutes. And it will tell you pretty close to your genetics, which truly determine it. And it turns out, by the way, that if you are an evening type and you want to be a morning type, It's not that simple. You don't get to decide. It's gifted to you at birth.

There are at least 22 different genes that we know dictate your morningness and eveningness. But this questionnaire comes quite close in terms of its kind of proxy. So I would say that good sleep... What is good sleep? Good sleep for me is about four macros. I've sort of thought about this and come up with this principle that there are four macros of good sleep.

There are at least 22 different genes that we know dictate your morningness and eveningness. But this questionnaire comes quite close in terms of its kind of proxy. So I would say that good sleep... What is good sleep? Good sleep for me is about four macros. I've sort of thought about this and come up with this principle that there are four macros of good sleep.

There are at least 22 different genes that we know dictate your morningness and eveningness. But this questionnaire comes quite close in terms of its kind of proxy. So I would say that good sleep... What is good sleep? Good sleep for me is about four macros. I've sort of thought about this and come up with this principle that there are four macros of good sleep.

And you can remember it by the acronym QQRT. Quantity, quality, regularity, timing. And we've really covered all of them. Quantity, seven to nine hours. Quality, are you sleeping consistently or is your sleep littered with all of these awakenings at night? So you're sort of waking up. That's poor quality. And the way that we measure that is efficiency. You can see it in your sleep trackers.

And you can remember it by the acronym QQRT. Quantity, quality, regularity, timing. And we've really covered all of them. Quantity, seven to nine hours. Quality, are you sleeping consistently or is your sleep littered with all of these awakenings at night? So you're sort of waking up. That's poor quality. And the way that we measure that is efficiency. You can see it in your sleep trackers.

And you can remember it by the acronym QQRT. Quantity, quality, regularity, timing. And we've really covered all of them. Quantity, seven to nine hours. Quality, are you sleeping consistently or is your sleep littered with all of these awakenings at night? So you're sort of waking up. That's poor quality. And the way that we measure that is efficiency. You can see it in your sleep trackers.