Paul Saladino

I can't do it, right? I can't do it. I mean, you and I were in DC for the inauguration. I went to a ball one night. I was up until 1.30 in the morning. I went to the Maha ball the next night. I was up until 1.30 in the morning. That is not my normal at all. I never do this. So my circadian rhythm was completely messed up.

I can't do it, right? I can't do it. I mean, you and I were in DC for the inauguration. I went to a ball one night. I was up until 1.30 in the morning. I went to the Maha ball the next night. I was up until 1.30 in the morning. That is not my normal at all. I never do this. So my circadian rhythm was completely messed up.

But most of the time, my intention is to get to sleep at the same time of night every night. So getting a specific bedtime, it doesn't have to be a certain time, but you want it to be about the same every night. You don't want to really vary when you go to sleep. So if you want to go to sleep at 10 or 10.30, go to sleep then and make that your consistent bedtime.

But most of the time, my intention is to get to sleep at the same time of night every night. So getting a specific bedtime, it doesn't have to be a certain time, but you want it to be about the same every night. You don't want to really vary when you go to sleep. So if you want to go to sleep at 10 or 10.30, go to sleep then and make that your consistent bedtime.

Most of the time I'm in Costa Rica, I go to sleep around 8 or 8.30. I go to sleep very early because the sun goes down at 6. I'm by the equator and I have two hours of darkness before I go to sleep. And I'm thinking about the lights in my house. And we'll talk about lights in a minute. But then I'm getting up whenever my body wants to get up. A lot of people have to do alarms, but...

Most of the time I'm in Costa Rica, I go to sleep around 8 or 8.30. I go to sleep very early because the sun goes down at 6. I'm by the equator and I have two hours of darkness before I go to sleep. And I'm thinking about the lights in my house. And we'll talk about lights in a minute. But then I'm getting up whenever my body wants to get up. A lot of people have to do alarms, but...

99 plus percent of humans really benefit from getting seven to eight hours of sleep a night. We have to do that. And I know that there are constraints, children and all of these demands on our time. But if you can get seven to eight hours of sleep every night, you're going to show up better for your family, for your kids. You're going to be kinder to your spouse.

99 plus percent of humans really benefit from getting seven to eight hours of sleep a night. We have to do that. And I know that there are constraints, children and all of these demands on our time. But if you can get seven to eight hours of sleep every night, you're going to show up better for your family, for your kids. You're going to be kinder to your spouse.

You're going to be more patient with your children. You're going to be better at your job. There are studies that people who sleep more earn more because you're so much more productive and you're so much sharper and better at your job. When I was in medical school, there was this culture of, I'm going to pull an all-nighter. That's the worst thing that I could have ever done.

You're going to be more patient with your children. You're going to be better at your job. There are studies that people who sleep more earn more because you're so much more productive and you're so much sharper and better at your job. When I was in medical school, there was this culture of, I'm going to pull an all-nighter. That's the worst thing that I could have ever done.

And I don't think I ever did it once in medical school because you're not going to do as well as you think you're going to do on the test. You don't need to study more. You need for your brain to sleep. We just, we require sleep as humans. So protecting your sleep is so critical. And that means having bright lights during the day and darkness at night.

And I don't think I ever did it once in medical school because you're not going to do as well as you think you're going to do on the test. You don't need to study more. You need for your brain to sleep. We just, we require sleep as humans. So protecting your sleep is so critical. And that means having bright lights during the day and darkness at night.

So bright days and dark nights, that is a pattern that is associated with longevity. But you think about what we, where we live now as humans, we live in like eternal gray and we're starting to get into lifestyle. So it's a shift for people to think about, but how many of us are spending a significant amount of time outdoors? We spend 94 plus percent of our time indoors as humans.

So bright days and dark nights, that is a pattern that is associated with longevity. But you think about what we, where we live now as humans, we live in like eternal gray and we're starting to get into lifestyle. So it's a shift for people to think about, but how many of us are spending a significant amount of time outdoors? We spend 94 plus percent of our time indoors as humans.

And in your car counts as indoors because we, None of the infrared radiation from the sun is benefiting you when you're behind those glass windows in your car. So it's really this whole huge shift. But we need to be outdoors more during the day. And you want to start your day with bright sunlight in your eyes. You want to get outdoors. And I'm not saying look directly at the sun.

And in your car counts as indoors because we, None of the infrared radiation from the sun is benefiting you when you're behind those glass windows in your car. So it's really this whole huge shift. But we need to be outdoors more during the day. And you want to start your day with bright sunlight in your eyes. You want to get outdoors. And I'm not saying look directly at the sun.

I'm not telling people to harm their eyes. I'm just saying you need to be outdoors without sunglasses on in the morning. This is how you set your circadian rhythm. Let's talk about the sleep.

I'm not telling people to harm their eyes. I'm just saying you need to be outdoors without sunglasses on in the morning. This is how you set your circadian rhythm. Let's talk about the sleep.

No, it's not.

No, it's not.