Dr. Matthew Walker

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.

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.