Dr. Matthew Walker

So the first thing is just get it all out of you so it's not inside of you. That said, you can still be burdened with this egregious kind of stress and anxiety nevertheless. So what do you do about that? At that moment in time, whether it's you falling asleep or you've woken up at 3am and it's happening and you need to get back to sleep. At that point, let's get your mind off itself.

So the first thing is just get it all out of you so it's not inside of you. That said, you can still be burdened with this egregious kind of stress and anxiety nevertheless. So what do you do about that? At that moment in time, whether it's you falling asleep or you've woken up at 3am and it's happening and you need to get back to sleep. At that point, let's get your mind off itself.

So the first thing is just get it all out of you so it's not inside of you. That said, you can still be burdened with this egregious kind of stress and anxiety nevertheless. So what do you do about that? At that moment in time, whether it's you falling asleep or you've woken up at 3am and it's happening and you need to get back to sleep. At that point, let's get your mind off itself.

That is the goal. How do you do that? Maybe at least four things. First, meditation. The data is really strong. Now, I was researching this for a book and I just thought, look, I'm a hard-nosed scientist. I'm here at UC Berkeley, San Francisco. It's all a bit woo-woo, this meditation thing. I'm sort of holding hands and people are strumming guitars at the end of the day. What is going on?

That is the goal. How do you do that? Maybe at least four things. First, meditation. The data is really strong. Now, I was researching this for a book and I just thought, look, I'm a hard-nosed scientist. I'm here at UC Berkeley, San Francisco. It's all a bit woo-woo, this meditation thing. I'm sort of holding hands and people are strumming guitars at the end of the day. What is going on?

That is the goal. How do you do that? Maybe at least four things. First, meditation. The data is really strong. Now, I was researching this for a book and I just thought, look, I'm a hard-nosed scientist. I'm here at UC Berkeley, San Francisco. It's all a bit woo-woo, this meditation thing. I'm sort of holding hands and people are strumming guitars at the end of the day. What is going on?

I don't believe this. Studies were so powerful, though. So I thought, I best bloody try some of this myself. And that was six years ago. And I now meditate for 10 minutes every night before bed. So the first is meditation, but people just may not feel particularly compelled towards meditation. No problem. Next one is breath work.

I don't believe this. Studies were so powerful, though. So I thought, I best bloody try some of this myself. And that was six years ago. And I now meditate for 10 minutes every night before bed. So the first is meditation, but people just may not feel particularly compelled towards meditation. No problem. Next one is breath work.

I don't believe this. Studies were so powerful, though. So I thought, I best bloody try some of this myself. And that was six years ago. And I now meditate for 10 minutes every night before bed. So the first is meditation, but people just may not feel particularly compelled towards meditation. No problem. Next one is breath work.

And you can do, you can just Google different types of breath, you know, box breathing, sort of, you know, three, seven, four, there's all sorts of different patterns. But that breathing can also just try to bring the nervous system back down into that zone of sleep permission versus sleep prevention when it's too high. If that isn't your thing, you can do a body scan.

And you can do, you can just Google different types of breath, you know, box breathing, sort of, you know, three, seven, four, there's all sorts of different patterns. But that breathing can also just try to bring the nervous system back down into that zone of sleep permission versus sleep prevention when it's too high. If that isn't your thing, you can do a body scan.

And you can do, you can just Google different types of breath, you know, box breathing, sort of, you know, three, seven, four, there's all sorts of different patterns. But that breathing can also just try to bring the nervous system back down into that zone of sleep permission versus sleep prevention when it's too high. If that isn't your thing, you can do a body scan.

So just close your eyes, start at the top of your head and just start to relax back. Feel your neck, feel how tense it is. Start to relax it. Maybe even your forehead is that tense and just move through the rest of the body.

So just close your eyes, start at the top of your head and just start to relax back. Feel your neck, feel how tense it is. Start to relax it. Maybe even your forehead is that tense and just move through the rest of the body.

So just close your eyes, start at the top of your head and just start to relax back. Feel your neck, feel how tense it is. Start to relax it. Maybe even your forehead is that tense and just move through the rest of the body.

back and just you're not making any judgments you're just being aware of your body that's fantastic too the final thing if none of those appeal mental walk in hyper detail so think about let's say a walk that you do with your dog And what I want you to do is think about this at the level of, okay, I open the drawer. Which leash am I going to take? The blue or the red? I'll take the blue one.

back and just you're not making any judgments you're just being aware of your body that's fantastic too the final thing if none of those appeal mental walk in hyper detail so think about let's say a walk that you do with your dog And what I want you to do is think about this at the level of, okay, I open the drawer. Which leash am I going to take? The blue or the red? I'll take the blue one.

back and just you're not making any judgments you're just being aware of your body that's fantastic too the final thing if none of those appeal mental walk in hyper detail so think about let's say a walk that you do with your dog And what I want you to do is think about this at the level of, okay, I open the drawer. Which leash am I going to take? The blue or the red? I'll take the blue one.

Clip the dog in with my right hand. I'm closing the drawer with my left. Open the front door with the left. I go down the stairs. I look across. There's that weird Berkeley house. It's kind of just a little bit hippie, but no problem. And then the cars always come too quickly around that bend. That's the level of hyper detail.

Clip the dog in with my right hand. I'm closing the drawer with my left. Open the front door with the left. I go down the stairs. I look across. There's that weird Berkeley house. It's kind of just a little bit hippie, but no problem. And then the cars always come too quickly around that bend. That's the level of hyper detail.