Dr. Matthew Walker

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

So even with all of that extreme, it's hard to do. Why is your chronotype knowledge important? By the way, you can just go onto Google and just type MEQ test, which stands for morningness, eveningness, questionnaire test. It takes about three minutes and it gets you about 80 to 90% accurate close to your actual genetic information. chronotype distinction.

So even with all of that extreme, it's hard to do. Why is your chronotype knowledge important? By the way, you can just go onto Google and just type MEQ test, which stands for morningness, eveningness, questionnaire test. It takes about three minutes and it gets you about 80 to 90% accurate close to your actual genetic information. chronotype distinction.

So even with all of that extreme, it's hard to do. Why is your chronotype knowledge important? By the way, you can just go onto Google and just type MEQ test, which stands for morningness, eveningness, questionnaire test. It takes about three minutes and it gets you about 80 to 90% accurate close to your actual genetic information. chronotype distinction.

So it's a pretty good test for what you are. You probably already know what you are. You can probably answer it by a simple question. If we put Chris on a desert island, nothing to wake up for, no responsibilities, no clocks, no nothing, what time do you think your body would naturally like to go to bed and naturally like to wake up?

So it's a pretty good test for what you are. You probably already know what you are. You can probably answer it by a simple question. If we put Chris on a desert island, nothing to wake up for, no responsibilities, no clocks, no nothing, what time do you think your body would naturally like to go to bed and naturally like to wake up?

So it's a pretty good test for what you are. You probably already know what you are. You can probably answer it by a simple question. If we put Chris on a desert island, nothing to wake up for, no responsibilities, no clocks, no nothing, what time do you think your body would naturally like to go to bed and naturally like to wake up?

And the reason, by the way, I say your body rather than what time would you, you're already too biased by society's predilection to to morning types are the best types. You know, it's the early bird catches the worm type mentality. So to which I would say, by the way, that the second mouse gets the cheese, but let's move on. I would still say though, that it's so difficult to fight against that.

And the reason, by the way, I say your body rather than what time would you, you're already too biased by society's predilection to to morning types are the best types. You know, it's the early bird catches the worm type mentality. So to which I would say, by the way, that the second mouse gets the cheese, but let's move on. I would still say though, that it's so difficult to fight against that.

And the reason, by the way, I say your body rather than what time would you, you're already too biased by society's predilection to to morning types are the best types. You know, it's the early bird catches the worm type mentality. So to which I would say, by the way, that the second mouse gets the cheese, but let's move on. I would still say though, that it's so difficult to fight against that.

And we see this also at the sleep center. People will come in and say, I've got terrible sleep onset insomnia that I get into bed for the first hour and a half, two hours, I'm awake, I just can't fall asleep, I've got insomnia. And then we do a chronotype test with them. And for some of them, what we find is that they're a night owl. They'd like to go to bed at midnight.

And we see this also at the sleep center. People will come in and say, I've got terrible sleep onset insomnia that I get into bed for the first hour and a half, two hours, I'm awake, I just can't fall asleep, I've got insomnia. And then we do a chronotype test with them. And for some of them, what we find is that they're a night owl. They'd like to go to bed at midnight.

And we see this also at the sleep center. People will come in and say, I've got terrible sleep onset insomnia that I get into bed for the first hour and a half, two hours, I'm awake, I just can't fall asleep, I've got insomnia. And then we do a chronotype test with them. And for some of them, what we find is that they're a night owl. They'd like to go to bed at midnight.

But because of the way life is structured for them, they're getting into bed at 10 p.m. And they're awake for the first two hours. They don't have insomnia. They have a mismatch between when they're trying to sleep versus when their biology wants them to sleep. And when you sleep in synchrony with your chronotype, you get a beautiful distribution of quantity and quality.

But because of the way life is structured for them, they're getting into bed at 10 p.m. And they're awake for the first two hours. They don't have insomnia. They have a mismatch between when they're trying to sleep versus when their biology wants them to sleep. And when you sleep in synchrony with your chronotype, you get a beautiful distribution of quantity and quality.

But because of the way life is structured for them, they're getting into bed at 10 p.m. And they're awake for the first two hours. They don't have insomnia. They have a mismatch between when they're trying to sleep versus when their biology wants them to sleep. And when you sleep in synchrony with your chronotype, you get a beautiful distribution of quantity and quality.

When you fight against your biology, you normally lose. And the way you know you've lost is typically disease, sickness, and bad sleep. So that's why I would always try to emphasize your chronotype as a critical last component.

When you fight against your biology, you normally lose. And the way you know you've lost is typically disease, sickness, and bad sleep. So that's why I would always try to emphasize your chronotype as a critical last component.

When you fight against your biology, you normally lose. And the way you know you've lost is typically disease, sickness, and bad sleep. So that's why I would always try to emphasize your chronotype as a critical last component.

So I think I'm probably a pretty good example of somebody that was like a, how would you say, chronotype fluid. Oh, you're a genius, Chris. I love it. Being in my 20s, and like I say, I was adamant. I'm just, you know, I'm a night owl. I...