Dr. Matthew Walker

Why don't we then just have wakefulness? Why do we need sleep? Sleep is clearly the price that we pay for wakefulness. That's another way around that we can see it. So I've gone off on an evolutionary tangent there based on your brilliance, but I can always come back to the final T if you like. Yes, please.

Why don't we then just have wakefulness? Why do we need sleep? Sleep is clearly the price that we pay for wakefulness. That's another way around that we can see it. So I've gone off on an evolutionary tangent there based on your brilliance, but I can always come back to the final T if you like. Yes, please.

Why don't we then just have wakefulness? Why do we need sleep? Sleep is clearly the price that we pay for wakefulness. That's another way around that we can see it. So I've gone off on an evolutionary tangent there based on your brilliance, but I can always come back to the final T if you like. Yes, please.

Timing.

Timing.

Timing.

Timing. So timing, so QQRT, timing sounds like regularity and you think, hang on a second, that's one and the same. It's not. Timing is your chronotype. Are you a morning type, evening type, or somewhere in between? If you're an evening type, the headline piece of news is it's not your fault because it is largely genetically determined.

Timing. So timing, so QQRT, timing sounds like regularity and you think, hang on a second, that's one and the same. It's not. Timing is your chronotype. Are you a morning type, evening type, or somewhere in between? If you're an evening type, the headline piece of news is it's not your fault because it is largely genetically determined.

Timing. So timing, so QQRT, timing sounds like regularity and you think, hang on a second, that's one and the same. It's not. Timing is your chronotype. Are you a morning type, evening type, or somewhere in between? If you're an evening type, the headline piece of news is it's not your fault because it is largely genetically determined.

There are at least 22 different genes that dictate your morningness or your eveningness. And therefore, you don't really get to decide. It's gifted to you at birth. And it's very hard to change. They tried it with a great study out of Australia where they took night owls who were kind of 1, 30 a.m., 2 a.m. type people.

There are at least 22 different genes that dictate your morningness or your eveningness. And therefore, you don't really get to decide. It's gifted to you at birth. And it's very hard to change. They tried it with a great study out of Australia where they took night owls who were kind of 1, 30 a.m., 2 a.m. type people.

There are at least 22 different genes that dictate your morningness or your eveningness. And therefore, you don't really get to decide. It's gifted to you at birth. And it's very hard to change. They tried it with a great study out of Australia where they took night owls who were kind of 1, 30 a.m., 2 a.m. type people.

And they gave them, I think it was a total of 11 different rules, and I'll forget some of them, but it was wake up two hours earlier. As soon as you wake up, have breakfast. Right after that, get at least 30 minutes of daylight. Don't nap. Cook caffeine off after midnight. Don't nap in the afternoon. In the afternoon, if you go outside, you've got to wear shades, start to get dimness already.

And they gave them, I think it was a total of 11 different rules, and I'll forget some of them, but it was wake up two hours earlier. As soon as you wake up, have breakfast. Right after that, get at least 30 minutes of daylight. Don't nap. Cook caffeine off after midnight. Don't nap in the afternoon. In the afternoon, if you go outside, you've got to wear shades, start to get dimness already.

And they gave them, I think it was a total of 11 different rules, and I'll forget some of them, but it was wake up two hours earlier. As soon as you wake up, have breakfast. Right after that, get at least 30 minutes of daylight. Don't nap. Cook caffeine off after midnight. Don't nap in the afternoon. In the afternoon, if you go outside, you've got to wear shades, start to get dimness already.

Eat two hours earlier and make sure that you're eating at least three hours before bed. And then make sure you get into bed at least an hour and a half before you normally would do.

Eat two hours earlier and make sure that you're eating at least three hours before bed. And then make sure you get into bed at least an hour and a half before you normally would do.

Eat two hours earlier and make sure that you're eating at least three hours before bed. And then make sure you get into bed at least an hour and a half before you normally would do.

and they were able to bring those night owls back by about 60 minutes but if you're going to bed at 1 30 a.m normally and you drag back you're still a 12 30 a.m type person and that was extra imagine trying to do that every day for the rest of your life with those 9 to 12 different rules the adherence to that protocol is probably going to be very difficult and sustainable throughout life

and they were able to bring those night owls back by about 60 minutes but if you're going to bed at 1 30 a.m normally and you drag back you're still a 12 30 a.m type person and that was extra imagine trying to do that every day for the rest of your life with those 9 to 12 different rules the adherence to that protocol is probably going to be very difficult and sustainable throughout life