Dr. Matthew Walker

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.

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.