Dr. Matthew Walker

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

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

They are attention capture devices. They are hugely activating. And their sole purpose now is to capture your attention economy. And they do it ruthlessly well.

They are attention capture devices. They are hugely activating. And their sole purpose now is to capture your attention economy. And they do it ruthlessly well.

They are attention capture devices. They are hugely activating. And their sole purpose now is to capture your attention economy. And they do it ruthlessly well.

And they stimulate dopamine. They switch on your cortex. And that results in this thing that we call sleep procrastination, where you know that you're tired, but then you think, oh gosh, I'll just look at Facebook one last time. Oh, I'll just check X one more time. And oh, I should have ordered that thing from Amazon. Let me just go and do that. And you look up and it's 40 minutes later.

And they stimulate dopamine. They switch on your cortex. And that results in this thing that we call sleep procrastination, where you know that you're tired, but then you think, oh gosh, I'll just look at Facebook one last time. Oh, I'll just check X one more time. And oh, I should have ordered that thing from Amazon. Let me just go and do that. And you look up and it's 40 minutes later.

And they stimulate dopamine. They switch on your cortex. And that results in this thing that we call sleep procrastination, where you know that you're tired, but then you think, oh gosh, I'll just look at Facebook one last time. Oh, I'll just check X one more time. And oh, I should have ordered that thing from Amazon. Let me just go and do that. And you look up and it's 40 minutes later.

And what he's really arguing, and I think the data is compelling now, is that you just need to try to do a digital detox, not for the blue light, but for the demonstrable capturing of your brain's cortical activation.

And what he's really arguing, and I think the data is compelling now, is that you just need to try to do a digital detox, not for the blue light, but for the demonstrable capturing of your brain's cortical activation.

And what he's really arguing, and I think the data is compelling now, is that you just need to try to do a digital detox, not for the blue light, but for the demonstrable capturing of your brain's cortical activation.

I would suggest that for people, there are two rules of thumb. If you can, desaturate your phone to black and white. There are some apps that will do it. Big difference. The second is if you have to use your phone in the bedroom, and I know that genie is out the bottle, no matter what I say, it's not going back in any time soon.

I would suggest that for people, there are two rules of thumb. If you can, desaturate your phone to black and white. There are some apps that will do it. Big difference. The second is if you have to use your phone in the bedroom, and I know that genie is out the bottle, no matter what I say, it's not going back in any time soon.

I would suggest that for people, there are two rules of thumb. If you can, desaturate your phone to black and white. There are some apps that will do it. Big difference. The second is if you have to use your phone in the bedroom, and I know that genie is out the bottle, no matter what I say, it's not going back in any time soon.

The rule of thumb from another friend of mine, Michael Gradner, said the following. If you have to take your phone into the bedroom, you can only use it standing up. And after about seven or eight minutes, you're standing there and you think, I'm just going to sit down. And at that point, sorry, phone goes away. You're done. That's it. I'll tell my wife that. She's not going to like that at all.

The rule of thumb from another friend of mine, Michael Gradner, said the following. If you have to take your phone into the bedroom, you can only use it standing up. And after about seven or eight minutes, you're standing there and you think, I'm just going to sit down. And at that point, sorry, phone goes away. You're done. That's it. I'll tell my wife that. She's not going to like that at all.

The rule of thumb from another friend of mine, Michael Gradner, said the following. If you have to take your phone into the bedroom, you can only use it standing up. And after about seven or eight minutes, you're standing there and you think, I'm just going to sit down. And at that point, sorry, phone goes away. You're done. That's it. I'll tell my wife that. She's not going to like that at all.

I would say just coming on to some other points of suggestion. Yeah. wind down routine. We all fail to recognize that sleep is not like a light switch and it shouldn't be that way. Sleep is much more like landing a plane. It takes time to come down onto the terra firma of good sleep at night. And then, and so you can't be answering emails then. And then you don't X, why would you expect that?

I would say just coming on to some other points of suggestion. Yeah. wind down routine. We all fail to recognize that sleep is not like a light switch and it shouldn't be that way. Sleep is much more like landing a plane. It takes time to come down onto the terra firma of good sleep at night. And then, and so you can't be answering emails then. And then you don't X, why would you expect that?

I would say just coming on to some other points of suggestion. Yeah. wind down routine. We all fail to recognize that sleep is not like a light switch and it shouldn't be that way. Sleep is much more like landing a plane. It takes time to come down onto the terra firma of good sleep at night. And then, and so you can't be answering emails then. And then you don't X, why would you expect that?