Dr. Matthew Walker

And I can't, I mean, another trick that I recommend people use, if you don't like meditation or any of that kind of stuff, it feels like a bit woo-woo, Just close your eyes and take yourself on a mental walk that you know with exquisite detail. So let's say I'm going to take the dog out for a walk. I clip him in. I open the door. I go down the steps.

I take a left, go to the end of the driveway, and sort of go through a little gate there. And then we take a right, but I always look to the right because the traffic is coming far too quickly. It's in that level of granularity. What's the color of the leash that I'm using today for the dog? That's the level.

I take a left, go to the end of the driveway, and sort of go through a little gate there. And then we take a right, but I always look to the right because the traffic is coming far too quickly. It's in that level of granularity. What's the color of the leash that I'm using today for the dog? That's the level.

I take a left, go to the end of the driveway, and sort of go through a little gate there. And then we take a right, but I always look to the right because the traffic is coming far too quickly. It's in that level of granularity. What's the color of the leash that I'm using today for the dog? That's the level.

And I'm distracting my mind. And then usually the next thing I remember is my alarm going off in the morning. Why? Because I got my mind off itself. So have a wind down routine, I would say is absolutely critical. It's one of the lowest hanging fruits that you can really grow.

And I'm distracting my mind. And then usually the next thing I remember is my alarm going off in the morning. Why? Because I got my mind off itself. So have a wind down routine, I would say is absolutely critical. It's one of the lowest hanging fruits that you can really grow.

And I'm distracting my mind. And then usually the next thing I remember is my alarm going off in the morning. Why? Because I got my mind off itself. So have a wind down routine, I would say is absolutely critical. It's one of the lowest hanging fruits that you can really grow.

Data knots are strong for cold plunges, in truth. Warm bath and warm shower, it's so reliable that we have a statement called the warm bath effect in sleep science because it's been replicated so many times.

Data knots are strong for cold plunges, in truth. Warm bath and warm shower, it's so reliable that we have a statement called the warm bath effect in sleep science because it's been replicated so many times.

Data knots are strong for cold plunges, in truth. Warm bath and warm shower, it's so reliable that we have a statement called the warm bath effect in sleep science because it's been replicated so many times.

Great.

Great.

Great.

Right. And also just the scent of it is calming. Yeah. And that's a calming signal to the brain, which puts you back out of the fight or flight into the restful state, the parasympathetic state. But you're right with the first explanation that when we have a hot bath or a shower, what we do is we encourage all of the blood to race to the surface of the skin.

Right. And also just the scent of it is calming. Yeah. And that's a calming signal to the brain, which puts you back out of the fight or flight into the restful state, the parasympathetic state. But you're right with the first explanation that when we have a hot bath or a shower, what we do is we encourage all of the blood to race to the surface of the skin.

Right. And also just the scent of it is calming. Yeah. And that's a calming signal to the brain, which puts you back out of the fight or flight into the restful state, the parasympathetic state. But you're right with the first explanation that when we have a hot bath or a shower, what we do is we encourage all of the blood to race to the surface of the skin.

Someone like me, I'll have sort of rosy cheeks when I come out the bath. And essentially the bath has acted like a snake charmer, that it's charmed all of the trapped hot blood at the core of my body. And it's brought it to the surface so that when I get out, you think, or I think, that the reason I sleep so well after a bath at night is because I'm all warm and toasty. It's the opposite.

Someone like me, I'll have sort of rosy cheeks when I come out the bath. And essentially the bath has acted like a snake charmer, that it's charmed all of the trapped hot blood at the core of my body. And it's brought it to the surface so that when I get out, you think, or I think, that the reason I sleep so well after a bath at night is because I'm all warm and toasty. It's the opposite.

Someone like me, I'll have sort of rosy cheeks when I come out the bath. And essentially the bath has acted like a snake charmer, that it's charmed all of the trapped hot blood at the core of my body. And it's brought it to the surface so that when I get out, you think, or I think, that the reason I sleep so well after a bath at night is because I'm all warm and toasty. It's the opposite.

When I get out the bath, all of the blood at the surface of the skin radiates the heat very quickly and my core body temperature absolutely plummets. And temperature and sleep is not quite as simple as we've been led to believe. It's a three-part equation. You have to warm up to cool down to fall asleep. You have to stay cool to stay asleep. You have to then warm up to wake up.