Dr. Matthew Walker

any therapy pill uh bills that you have to uh have after seeing me and being confronted by me send them to me i will pay for them oh my goodness fantastic well uh what a good opening to it it is it is what it is um talking about sleep today we had a lot of conversations about it on the show previously but i really want to dig into some sort of more rare insights that people probably know that they need to know but don't yet know so just to get started

any therapy pill uh bills that you have to uh have after seeing me and being confronted by me send them to me i will pay for them oh my goodness fantastic well uh what a good opening to it it is it is what it is um talking about sleep today we had a lot of conversations about it on the show previously but i really want to dig into some sort of more rare insights that people probably know that they need to know but don't yet know so just to get started

any therapy pill uh bills that you have to uh have after seeing me and being confronted by me send them to me i will pay for them oh my goodness fantastic well uh what a good opening to it it is it is what it is um talking about sleep today we had a lot of conversations about it on the show previously but i really want to dig into some sort of more rare insights that people probably know that they need to know but don't yet know so just to get started

How do you come to think about what good sleep is? How do we conceptualize good sleep?

How do you come to think about what good sleep is? How do we conceptualize good sleep?

How do you come to think about what good sleep is? How do we conceptualize good sleep?

Yeah, it's an interesting question because I think everyone, most mornings, let's say you've got a significant other, you come down the stairs and you say, you know, how do you sleep? And they'll say, I slept well, or I didn't sleep well. So everyone themselves has a subjective estimate of what this thing called good versus bad sleep is. Science is a little different though.

Yeah, it's an interesting question because I think everyone, most mornings, let's say you've got a significant other, you come down the stairs and you say, you know, how do you sleep? And they'll say, I slept well, or I didn't sleep well. So everyone themselves has a subjective estimate of what this thing called good versus bad sleep is. Science is a little different though.

Yeah, it's an interesting question because I think everyone, most mornings, let's say you've got a significant other, you come down the stairs and you say, you know, how do you sleep? And they'll say, I slept well, or I didn't sleep well. So everyone themselves has a subjective estimate of what this thing called good versus bad sleep is. Science is a little different though.

And medicine teaches us that there are essentially what I would describe as the four macros of good sleep.

And medicine teaches us that there are essentially what I would describe as the four macros of good sleep.

And medicine teaches us that there are essentially what I would describe as the four macros of good sleep.

and so three macros of food fat carbohydrate and protein four of sleep and you can remember it by the acronym qqrt quantity quality regularity timing and there's all sorts of stuff on the internet about you know take this supplement do this particular thing and and it's the shangri-la of all good sleep and you'll have this utopian blissful night

and so three macros of food fat carbohydrate and protein four of sleep and you can remember it by the acronym qqrt quantity quality regularity timing and there's all sorts of stuff on the internet about you know take this supplement do this particular thing and and it's the shangri-la of all good sleep and you'll have this utopian blissful night

and so three macros of food fat carbohydrate and protein four of sleep and you can remember it by the acronym qqrt quantity quality regularity timing and there's all sorts of stuff on the internet about you know take this supplement do this particular thing and and it's the shangri-la of all good sleep and you'll have this utopian blissful night

Honestly, if you just focus on these four main principles, you're 80% of the way there. So quantity is what we used to espouse in sleep as the measure of good sleep, which is somewhere between seven to nine hours for the average adult. And there is variability. The next one is quality.

Honestly, if you just focus on these four main principles, you're 80% of the way there. So quantity is what we used to espouse in sleep as the measure of good sleep, which is somewhere between seven to nine hours for the average adult. And there is variability. The next one is quality.

Honestly, if you just focus on these four main principles, you're 80% of the way there. So quantity is what we used to espouse in sleep as the measure of good sleep, which is somewhere between seven to nine hours for the average adult. And there is variability. The next one is quality.

And I think this is probably... Actually, I need to jump in on the quantity before you even move on. Yeah. Quantity of sleep, time in bed, time asleep.

And I think this is probably... Actually, I need to jump in on the quantity before you even move on. Yeah. Quantity of sleep, time in bed, time asleep.