Dr. Matthew Walker

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.

Now, you know, you can complain about devices or subscription fees or whatever about all of these different gadgets all you like. But if that's the only thing that they've done in society. I think that your liver is gonna be outside of your body next day. I'm thanking you to the high heavens for saying, thank you for not drinking as much. So let's- Alcohol, caffeine. Alcohol, caffeine.

Now, you know, you can complain about devices or subscription fees or whatever about all of these different gadgets all you like. But if that's the only thing that they've done in society. I think that your liver is gonna be outside of your body next day. I'm thanking you to the high heavens for saying, thank you for not drinking as much. So let's- Alcohol, caffeine. Alcohol, caffeine.

Now, you know, you can complain about devices or subscription fees or whatever about all of these different gadgets all you like. But if that's the only thing that they've done in society. I think that your liver is gonna be outside of your body next day. I'm thanking you to the high heavens for saying, thank you for not drinking as much. So let's- Alcohol, caffeine. Alcohol, caffeine.

I would say, be mindful of light. We are a dark deprived society in this modern era and we get junk light at night. And light will stamp the brakes on melatonin, which is a natural hormone that times our sleep. And it will make you, it'll fool your brain into thinking, I'm not tired. Even though there's all of that tiredness built up inside of you, you're over light, overhead lighting, stimulated.

I would say, be mindful of light. We are a dark deprived society in this modern era and we get junk light at night. And light will stamp the brakes on melatonin, which is a natural hormone that times our sleep. And it will make you, it'll fool your brain into thinking, I'm not tired. Even though there's all of that tiredness built up inside of you, you're over light, overhead lighting, stimulated.

I would say, be mindful of light. We are a dark deprived society in this modern era and we get junk light at night. And light will stamp the brakes on melatonin, which is a natural hormone that times our sleep. And it will make you, it'll fool your brain into thinking, I'm not tired. Even though there's all of that tiredness built up inside of you, you're over light, overhead lighting, stimulated.

And so your brain gets really confused. We don't have strong enough daylight during the day to ramp us up and make us awake, so we're sleepy during the day. And we don't have enough darkness at night to make us sleepy, so we're awake at night. I would say recommendation in the last hour before bed, switch off half the lights in your home. Just do me the experiment for the next 10 days. Try it.

And so your brain gets really confused. We don't have strong enough daylight during the day to ramp us up and make us awake, so we're sleepy during the day. And we don't have enough darkness at night to make us sleepy, so we're awake at night. I would say recommendation in the last hour before bed, switch off half the lights in your home. Just do me the experiment for the next 10 days. Try it.

And so your brain gets really confused. We don't have strong enough daylight during the day to ramp us up and make us awake, so we're sleepy during the day. And we don't have enough darkness at night to make us sleepy, so we're awake at night. I would say recommendation in the last hour before bed, switch off half the lights in your home. Just do me the experiment for the next 10 days. Try it.

If it doesn't feel any different, great.

If it doesn't feel any different, great.

If it doesn't feel any different, great.

You don't have to worry about that fancy stuff. Is it the dimmer matters? It's just dimness. Try to get below about... 10 looks, and you can just on your phone, go to the app store, download a Lux meter, L-U-X, and then just sit in your bed and look to say, you know, or walk around your house. I do this. This is how I do it.

You don't have to worry about that fancy stuff. Is it the dimmer matters? It's just dimness. Try to get below about... 10 looks, and you can just on your phone, go to the app store, download a Lux meter, L-U-X, and then just sit in your bed and look to say, you know, or walk around your house. I do this. This is how I do it.

You don't have to worry about that fancy stuff. Is it the dimmer matters? It's just dimness. Try to get below about... 10 looks, and you can just on your phone, go to the app store, download a Lux meter, L-U-X, and then just sit in your bed and look to say, you know, or walk around your house. I do this. This is how I do it.

No, but imagine spending that to guarantee sleep for the next years. It's a small cost to pay. For sure. So I would say grab a lux meter if you want to be nerdy about it, but just get dim light. Don't have to be too nerdy. Just turn down half the lights in your house. Next thing for timing, by the way, I should go back to it.

No, but imagine spending that to guarantee sleep for the next years. It's a small cost to pay. For sure. So I would say grab a lux meter if you want to be nerdy about it, but just get dim light. Don't have to be too nerdy. Just turn down half the lights in your house. Next thing for timing, by the way, I should go back to it.

No, but imagine spending that to guarantee sleep for the next years. It's a small cost to pay. For sure. So I would say grab a lux meter if you want to be nerdy about it, but just get dim light. Don't have to be too nerdy. Just turn down half the lights in your house. Next thing for timing, by the way, I should go back to it.

Yeah, the data there is quite strong on melatonin. However- In terms of the blue light from our devices being the catastrophic force on sleep decline that we used to think it was is probably not true. So if you're on your phone at night or if you're on your computer... Blue light is not the villain that we thought.