Dr. Matthew Walker

And he once said that the best bridge between despair and hope is a good night of sleep. And that's exactly what the data demonstrate.

And he once said that the best bridge between despair and hope is a good night of sleep. And that's exactly what the data demonstrate.

And he once said that the best bridge between despair and hope is a good night of sleep. And that's exactly what the data demonstrate.

What else is there to say on regularity? So we mentioned gold standard, 15 to 20 minutes of wobble for sleep time, 15 to 20 minutes of wobble for wake time. Yep. Black standard at the bottom end, bottom quartile, Two hours of wobble. So from when you typically on average would go to sleep an hour earlier, an hour later, and the same at your wake time.

What else is there to say on regularity? So we mentioned gold standard, 15 to 20 minutes of wobble for sleep time, 15 to 20 minutes of wobble for wake time. Yep. Black standard at the bottom end, bottom quartile, Two hours of wobble. So from when you typically on average would go to sleep an hour earlier, an hour later, and the same at your wake time.

What else is there to say on regularity? So we mentioned gold standard, 15 to 20 minutes of wobble for sleep time, 15 to 20 minutes of wobble for wake time. Yep. Black standard at the bottom end, bottom quartile, Two hours of wobble. So from when you typically on average would go to sleep an hour earlier, an hour later, and the same at your wake time.

Is there anything else to say when it comes to regularity?

Is there anything else to say when it comes to regularity?

Is there anything else to say when it comes to regularity?

I think there is. I think it's probably you. You came onto it beautifully with the Netflix description, which is where most of us get hammered with our regularity is the front end of sleep, going to bed.

I think there is. I think it's probably you. You came onto it beautifully with the Netflix description, which is where most of us get hammered with our regularity is the front end of sleep, going to bed.

I think there is. I think it's probably you. You came onto it beautifully with the Netflix description, which is where most of us get hammered with our regularity is the front end of sleep, going to bed.

And the Netflix phenomenon is really what we call sleep procrastination, which is you are plenty tired enough to sleep, but there are things that are getting in the way, be it online shopping, checking social media and what to do about that. I would just at least say set a to bed alarm, not just a wake up alarm, but a to bed alarm. It goes off one hour before bed.

And the Netflix phenomenon is really what we call sleep procrastination, which is you are plenty tired enough to sleep, but there are things that are getting in the way, be it online shopping, checking social media and what to do about that. I would just at least say set a to bed alarm, not just a wake up alarm, but a to bed alarm. It goes off one hour before bed.

And the Netflix phenomenon is really what we call sleep procrastination, which is you are plenty tired enough to sleep, but there are things that are getting in the way, be it online shopping, checking social media and what to do about that. I would just at least say set a to bed alarm, not just a wake up alarm, but a to bed alarm. It goes off one hour before bed.

maybe even let's just say 30 minutes before bed and live in the real world. At that moment, at least dim down half of the lights in your house and see if you can do at least a digital detox. Fine, keep watching your Netflix on your TV, but for the most part, see if you can put your phone away. My goodness, that's the other thing that will activate you. We used to think it was the blue light,

maybe even let's just say 30 minutes before bed and live in the real world. At that moment, at least dim down half of the lights in your house and see if you can do at least a digital detox. Fine, keep watching your Netflix on your TV, but for the most part, see if you can put your phone away. My goodness, that's the other thing that will activate you. We used to think it was the blue light,

maybe even let's just say 30 minutes before bed and live in the real world. At that moment, at least dim down half of the lights in your house and see if you can do at least a digital detox. Fine, keep watching your Netflix on your TV, but for the most part, see if you can put your phone away. My goodness, that's the other thing that will activate you. We used to think it was the blue light,

from tablets and screens. And there was a great study from Harvard that indicated certainly one hour of blue light exposure before bed blunts something called melatonin, which is this bioactive nighttime hormone, which signals sleepiness. And it certainly did that. And it disrupted sleep.

from tablets and screens. And there was a great study from Harvard that indicated certainly one hour of blue light exposure before bed blunts something called melatonin, which is this bioactive nighttime hormone, which signals sleepiness. And it certainly did that. And it disrupted sleep.