Dr. Matthew Walker

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.

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.

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.

There's been a great, there's been a guy in Australia, almost pioneered this, Michael Gradazar. He started to get skeptical of this whole blue light thing. And there's been a couple of powerful studies that, yes, it definitely blocks your melatonin. Yes, it can disrupt your sleep. But what he demonstrated is that it's not the blue light itself.

There's been a great, there's been a guy in Australia, almost pioneered this, Michael Gradazar. He started to get skeptical of this whole blue light thing. And there's been a couple of powerful studies that, yes, it definitely blocks your melatonin. Yes, it can disrupt your sleep. But what he demonstrated is that it's not the blue light itself.

There's been a great, there's been a guy in Australia, almost pioneered this, Michael Gradazar. He started to get skeptical of this whole blue light thing. And there's been a couple of powerful studies that, yes, it definitely blocks your melatonin. Yes, it can disrupt your sleep. But what he demonstrated is that it's not the blue light itself.

It's that these devices that we use that emit blue light.