Dr. Matthew Walker

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.

Astute question. Most of us conflate the former for the latter, and it's potentially dangerous. So... If you are a good sleeper, you will have what we call a sleep efficiency of at least 85%. So sleep efficiency of the time that you're in bed, what percent of that time are you asleep? And really good sleepers will have, let's say, 80% to 90% sleep efficiency.

Astute question. Most of us conflate the former for the latter, and it's potentially dangerous. So... If you are a good sleeper, you will have what we call a sleep efficiency of at least 85%. So sleep efficiency of the time that you're in bed, what percent of that time are you asleep? And really good sleepers will have, let's say, 80% to 90% sleep efficiency.

Astute question. Most of us conflate the former for the latter, and it's potentially dangerous. So... If you are a good sleeper, you will have what we call a sleep efficiency of at least 85%. So sleep efficiency of the time that you're in bed, what percent of that time are you asleep? And really good sleepers will have, let's say, 80% to 90% sleep efficiency.

So even if you're in bed for seven hours... you're not getting seven hours of sleep. You're looking at close to six. Correct. So to get at least the minimum, according to the CDC, of seven hours, you actually have to be on average in bed maybe about eight, eight hours and 15 minutes.

So even if you're in bed for seven hours... you're not getting seven hours of sleep. You're looking at close to six. Correct. So to get at least the minimum, according to the CDC, of seven hours, you actually have to be on average in bed maybe about eight, eight hours and 15 minutes.

So even if you're in bed for seven hours... you're not getting seven hours of sleep. You're looking at close to six. Correct. So to get at least the minimum, according to the CDC, of seven hours, you actually have to be on average in bed maybe about eight, eight hours and 15 minutes.

So it's a really astute point that we sort of misconstrue the question of total sleep duration as total time in bed. And you have to subtract one from the other. And that's why I think there is some...

So it's a really astute point that we sort of misconstrue the question of total sleep duration as total time in bed. And you have to subtract one from the other. And that's why I think there is some...

So it's a really astute point that we sort of misconstrue the question of total sleep duration as total time in bed. And you have to subtract one from the other. And that's why I think there is some...

legitimacy in looking at say sleep tracking data because at least that will tell you total sleep time I mean that was absent of you know exactly that was the biggest realization I've I uh looked at my end of year review for whoop and um I've worn this thing for 1600 nights since way before they were a

legitimacy in looking at say sleep tracking data because at least that will tell you total sleep time I mean that was absent of you know exactly that was the biggest realization I've I uh looked at my end of year review for whoop and um I've worn this thing for 1600 nights since way before they were a

legitimacy in looking at say sleep tracking data because at least that will tell you total sleep time I mean that was absent of you know exactly that was the biggest realization I've I uh looked at my end of year review for whoop and um I've worn this thing for 1600 nights since way before they were a

The biggest realization, I've said, I think Whoop's great and you can sign up for it if you want, but I can tell you what the realization is, the main realization that you're all going to come to, which is eight hours in bed does not mean eight hours of sleep. That's the biggest realization. Everybody comes away from it. They go, well, I was sure I was in bed for eight.

The biggest realization, I've said, I think Whoop's great and you can sign up for it if you want, but I can tell you what the realization is, the main realization that you're all going to come to, which is eight hours in bed does not mean eight hours of sleep. That's the biggest realization. Everybody comes away from it. They go, well, I was sure I was in bed for eight.

The biggest realization, I've said, I think Whoop's great and you can sign up for it if you want, but I can tell you what the realization is, the main realization that you're all going to come to, which is eight hours in bed does not mean eight hours of sleep. That's the biggest realization. Everybody comes away from it. They go, well, I was sure I was in bed for eight.

I thought I got eight hours. And he goes, well, he told me that I was actually only in bed for seven and a half. I kind of had a bit of a bad night's sleep. So I had like six, 15 of sleep last night. I thought I was in bed for eight. You go, that's a red pill that everybody needs to take.

I thought I got eight hours. And he goes, well, he told me that I was actually only in bed for seven and a half. I kind of had a bit of a bad night's sleep. So I had like six, 15 of sleep last night. I thought I was in bed for eight. You go, that's a red pill that everybody needs to take.

I thought I got eight hours. And he goes, well, he told me that I was actually only in bed for seven and a half. I kind of had a bit of a bad night's sleep. So I had like six, 15 of sleep last night. I thought I was in bed for eight. You go, that's a red pill that everybody needs to take.

Yeah. So I think it's one of those areas that is not highlighted enough. And that's why you can actually then come on to the second of the cues, which is quality. And that in fact is efficiency, sleep efficiency. Well, there's two ways we measure quality. The first is sleep efficiency. So as I said, I want to see you at least asleep 85 to 90% of the time that you're in bed.