Dr. Matthew Walker

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.

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.

If you are staying in bed, let's say for nine hours and your sleep efficiency is 70, maybe 65, then my recommendation is perhaps surprising. Do not get into bed that early and do not stay in bed that late. I want to cinch you down to maybe even just six and a half hours of time in bed.

If you are staying in bed, let's say for nine hours and your sleep efficiency is 70, maybe 65, then my recommendation is perhaps surprising. Do not get into bed that early and do not stay in bed that late. I want to cinch you down to maybe even just six and a half hours of time in bed.

If you are staying in bed, let's say for nine hours and your sleep efficiency is 70, maybe 65, then my recommendation is perhaps surprising. Do not get into bed that early and do not stay in bed that late. I want to cinch you down to maybe even just six and a half hours of time in bed.

And we've already said, well, hang on a sec, six and a half hours of time in bed is too little to get seven hours of sleep by the mathematics, even maybe six. But what I'm going to do by way of constraining your bedtime there is force efficiency out of your system. I go to the gym. I'm there for an hour. I start working out. I do the 11th rep, pull out my phone.

And we've already said, well, hang on a sec, six and a half hours of time in bed is too little to get seven hours of sleep by the mathematics, even maybe six. But what I'm going to do by way of constraining your bedtime there is force efficiency out of your system. I go to the gym. I'm there for an hour. I start working out. I do the 11th rep, pull out my phone.

And we've already said, well, hang on a sec, six and a half hours of time in bed is too little to get seven hours of sleep by the mathematics, even maybe six. But what I'm going to do by way of constraining your bedtime there is force efficiency out of your system. I go to the gym. I'm there for an hour. I start working out. I do the 11th rep, pull out my phone.

I'm there looking at Twitter, you know, looking at Chris Williamson's content. And then, you know, I'm chatting to people. I'm not efficient. And maybe I am only working out for 30 minutes. Next day, someone comes in, two bouncers on the door. You've only got 25 minutes in the gym. First couple of days, I'm just as lazy. And I get maybe 40% of my workout done and I get ejected.

I'm there looking at Twitter, you know, looking at Chris Williamson's content. And then, you know, I'm chatting to people. I'm not efficient. And maybe I am only working out for 30 minutes. Next day, someone comes in, two bouncers on the door. You've only got 25 minutes in the gym. First couple of days, I'm just as lazy. And I get maybe 40% of my workout done and I get ejected.

I'm there looking at Twitter, you know, looking at Chris Williamson's content. And then, you know, I'm chatting to people. I'm not efficient. And maybe I am only working out for 30 minutes. Next day, someone comes in, two bouncers on the door. You've only got 25 minutes in the gym. First couple of days, I'm just as lazy. And I get maybe 40% of my workout done and I get ejected.

By day three or four, the pressure that's built up for me to want to exercise and get it all in is so high that I go into the gym, my phone's down on the counter. I speak to no one and I blast through my workout and I get it done. It's the same with sleep. I build up night after night, this increasing hunger where your system was lazy before it had inefficiency.

By day three or four, the pressure that's built up for me to want to exercise and get it all in is so high that I go into the gym, my phone's down on the counter. I speak to no one and I blast through my workout and I get it done. It's the same with sleep. I build up night after night, this increasing hunger where your system was lazy before it had inefficiency.

By day three or four, the pressure that's built up for me to want to exercise and get it all in is so high that I go into the gym, my phone's down on the counter. I speak to no one and I blast through my workout and I get it done. It's the same with sleep. I build up night after night, this increasing hunger where your system was lazy before it had inefficiency.

And after a while, it's essentially like hitting the reset button on your Wi-Fi router. I retrain your brain to realize I don't have eight and a half, nine hours of time in bed anymore to be lazy. He's only giving me six and a half hours. I've got to get busy.

And after a while, it's essentially like hitting the reset button on your Wi-Fi router. I retrain your brain to realize I don't have eight and a half, nine hours of time in bed anymore to be lazy. He's only giving me six and a half hours. I've got to get busy.

And after a while, it's essentially like hitting the reset button on your Wi-Fi router. I retrain your brain to realize I don't have eight and a half, nine hours of time in bed anymore to be lazy. He's only giving me six and a half hours. I've got to get busy.

And all of a sudden you've got 95% sleep efficiency because as soon as you get into bed, you are asleep and you sleep almost through the night. Then gradually I will step you back out. If you start to get lazy again, we stitch you back up again. And gradually, that's how we retrain the system.

And all of a sudden you've got 95% sleep efficiency because as soon as you get into bed, you are asleep and you sleep almost through the night. Then gradually I will step you back out. If you start to get lazy again, we stitch you back up again. And gradually, that's how we retrain the system.

And all of a sudden you've got 95% sleep efficiency because as soon as you get into bed, you are asleep and you sleep almost through the night. Then gradually I will step you back out. If you start to get lazy again, we stitch you back up again. And gradually, that's how we retrain the system.