Dr. Matthew Walker

On the planet by going to the link in the description below or heading to mantasleep.com slash modern wisdom and using the code modern wisdom at checkout. That's M-A-N-T-A sleep.com slash modern wisdom and modern wisdom. A checkout. How big of a wobble are we talking in terms of tolerance here? People can't just go to sleep at the same time, the same minute, every single night.

What's an acceptable tolerance window for swings? And is there a difference for going to sleep time versus waking up time? How can people navigate this regularity landscape? Yeah, beautifully put.

What's an acceptable tolerance window for swings? And is there a difference for going to sleep time versus waking up time? How can people navigate this regularity landscape? Yeah, beautifully put.

What's an acceptable tolerance window for swings? And is there a difference for going to sleep time versus waking up time? How can people navigate this regularity landscape? Yeah, beautifully put.

So it's a two by two, you know, is it offset versus onset of sleep, getting into bed, get out, which is the more powerful? Right now, we don't know which one you should keep as more regular. We haven't been able to dissect that yet. However, to your question, what's the amount of wiggle room? I'm describing here in terms of the four macros, this ideal world of good sleep.

So it's a two by two, you know, is it offset versus onset of sleep, getting into bed, get out, which is the more powerful? Right now, we don't know which one you should keep as more regular. We haven't been able to dissect that yet. However, to your question, what's the amount of wiggle room? I'm describing here in terms of the four macros, this ideal world of good sleep.

So it's a two by two, you know, is it offset versus onset of sleep, getting into bed, get out, which is the more powerful? Right now, we don't know which one you should keep as more regular. We haven't been able to dissect that yet. However, to your question, what's the amount of wiggle room? I'm describing here in terms of the four macros, this ideal world of good sleep.

And it turns out, drum roll, None of us live in the ideal world. We all live in this thing called the real world. So just for goodness sake, stop being so puritanical. It turns out that you've got a wiggle room of about 15 to 20 minutes on either side of it. So there is some degree of play in the system. But not much. But not too much.

And it turns out, drum roll, None of us live in the ideal world. We all live in this thing called the real world. So just for goodness sake, stop being so puritanical. It turns out that you've got a wiggle room of about 15 to 20 minutes on either side of it. So there is some degree of play in the system. But not much. But not too much.

And it turns out, drum roll, None of us live in the ideal world. We all live in this thing called the real world. So just for goodness sake, stop being so puritanical. It turns out that you've got a wiggle room of about 15 to 20 minutes on either side of it. So there is some degree of play in the system. But not much. But not too much.

And this is to not have sleep regularity have a negative impact on your mortality outcomes? Is that the measure that we're looking at? Correct.

And this is to not have sleep regularity have a negative impact on your mortality outcomes? Is that the measure that we're looking at? Correct.

And this is to not have sleep regularity have a negative impact on your mortality outcomes? Is that the measure that we're looking at? Correct.

Or just your mortality in terms of cancer, or your mortality in terms of cardiovascular disease, or all of the mortality... Buckets thrown together into a big old mix. Presumably including car accidents and all manner of other things that can occur. Correct. By way of microsleeps and all of that.

Or just your mortality in terms of cancer, or your mortality in terms of cardiovascular disease, or all of the mortality... Buckets thrown together into a big old mix. Presumably including car accidents and all manner of other things that can occur. Correct. By way of microsleeps and all of that.

Or just your mortality in terms of cancer, or your mortality in terms of cardiovascular disease, or all of the mortality... Buckets thrown together into a big old mix. Presumably including car accidents and all manner of other things that can occur. Correct. By way of microsleeps and all of that.

That's the way that a lack of sleep will pop you out the gene pool, you know, very quickly rather than chronically through disease and sickness.

That's the way that a lack of sleep will pop you out the gene pool, you know, very quickly rather than chronically through disease and sickness.

That's the way that a lack of sleep will pop you out the gene pool, you know, very quickly rather than chronically through disease and sickness.

Okay. So talk to me, you know... people might not be able to work out what the different quartiles would be. If 15 to 20 minutes of wiggle room for both going to sleep and waking up, I would actually guess that most people, more people in terms of regularity will have their wake time versus their sleep time in that most people have a thing that they need to do.