Dr. Matthew Walker

Of the time that you're in bed, what percent of that time is sleep? 85% or above. Once you drop below that, we'd like to correct it. So quantity, quality, regularity, going to bed at the same time, waking up at the same time, regularity carries as if not more predictive power over your all-cause mortality than quantity does. That's a recent finding.

Of the time that you're in bed, what percent of that time is sleep? 85% or above. Once you drop below that, we'd like to correct it. So quantity, quality, regularity, going to bed at the same time, waking up at the same time, regularity carries as if not more predictive power over your all-cause mortality than quantity does. That's a recent finding.

Of the time that you're in bed, what percent of that time is sleep? 85% or above. Once you drop below that, we'd like to correct it. So quantity, quality, regularity, going to bed at the same time, waking up at the same time, regularity carries as if not more predictive power over your all-cause mortality than quantity does. That's a recent finding.

And literally a paper came out today that replicated that finding of about two years ago. The final one is timing. And you think, well, QQRT, quantity, quality, regularity. Timing sounds like regularity. Timing is your chronotype. So if you are an evening type, sleep as best you can with your lifestyle. And I know that I'm talking about the ideal world and no one lives in that.

And literally a paper came out today that replicated that finding of about two years ago. The final one is timing. And you think, well, QQRT, quantity, quality, regularity. Timing sounds like regularity. Timing is your chronotype. So if you are an evening type, sleep as best you can with your lifestyle. And I know that I'm talking about the ideal world and no one lives in that.

And literally a paper came out today that replicated that finding of about two years ago. The final one is timing. And you think, well, QQRT, quantity, quality, regularity. Timing sounds like regularity. Timing is your chronotype. So if you are an evening type, sleep as best you can with your lifestyle. And I know that I'm talking about the ideal world and no one lives in that.

We all live in the real world. So as best you can, try to sleep closer to your natural chronotype. Because if you sleep against your chronotype, sleeping out of harmony with your biology, when you fight biology, you normally lose. The way you know you've lost is disease and sickness. And we see that in night owls who are forced to sleep like morning larks.

We all live in the real world. So as best you can, try to sleep closer to your natural chronotype. Because if you sleep against your chronotype, sleeping out of harmony with your biology, when you fight biology, you normally lose. The way you know you've lost is disease and sickness. And we see that in night owls who are forced to sleep like morning larks.

We all live in the real world. So as best you can, try to sleep closer to your natural chronotype. Because if you sleep against your chronotype, sleeping out of harmony with your biology, when you fight biology, you normally lose. The way you know you've lost is disease and sickness. And we see that in night owls who are forced to sleep like morning larks.

So that's why to me, I think I would come on to say, firstly, give yourself the right opportunity to sleep. Get regular, understand your chronotype, realize it's not your fault and it's not your choice. Try to get good with your chronotype as best you can. And then finally, just make sure that the quality of your sleep, the consistency is good. If the quality is not good, you're waking up a lot.

So that's why to me, I think I would come on to say, firstly, give yourself the right opportunity to sleep. Get regular, understand your chronotype, realize it's not your fault and it's not your choice. Try to get good with your chronotype as best you can. And then finally, just make sure that the quality of your sleep, the consistency is good. If the quality is not good, you're waking up a lot.

So that's why to me, I think I would come on to say, firstly, give yourself the right opportunity to sleep. Get regular, understand your chronotype, realize it's not your fault and it's not your choice. Try to get good with your chronotype as best you can. And then finally, just make sure that the quality of your sleep, the consistency is good. If the quality is not good, you're waking up a lot.

Let's drill down into that for recommendations. Think about your alcohol and caffeine. Those are probably the two lowest hanging fruit that will cause poor quality of sleep.

Let's drill down into that for recommendations. Think about your alcohol and caffeine. Those are probably the two lowest hanging fruit that will cause poor quality of sleep.

Let's drill down into that for recommendations. Think about your alcohol and caffeine. Those are probably the two lowest hanging fruit that will cause poor quality of sleep.

Devastation, isn't it? Yeah, it's like, wow. There is a blast radius that is non-trivial. It's not. And it is so fun.

Devastation, isn't it? Yeah, it's like, wow. There is a blast radius that is non-trivial. It's not. And it is so fun.

Devastation, isn't it? Yeah, it's like, wow. There is a blast radius that is non-trivial. It's not. And it is so fun.

And, you know, I wonder if they've changed alcohol sales. I don't know. Among their users, that would be an interesting study. But I would say that. The two of them.

And, you know, I wonder if they've changed alcohol sales. I don't know. Among their users, that would be an interesting study. But I would say that. The two of them.