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The number one sleep tip that I can give
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people is to wake up at the same time
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seven days a week. Not go to bed. I
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don't actually care when you go to bed
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that much. I know there's a lot of sleep
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specialists out there who are like, "You
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got to go to bed at the same time and
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wake up at the same time." I'm not of
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that ilk. I don't really care that much
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about the going to bed time. I really
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only care about the wake up time. Let me
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explain why. When you wake up in the
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morning, sunlight hits your eye and you
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have a special cell in your eye called
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the melanopsin cell which sends a signal
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to your brain to turn off the melatonin
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faucet in your head. But it sets a timer
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for exactly 14 hours later. It's called
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the melatonin phase response curve. So
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if you're waking up at 6, melatonin
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turns off until about 8:00 p.m. Then it
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takes about a couple hours for it to get
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up and in. So then you start to get
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sleep around 9:30 and you go to bed. But
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if you did that and now it's Saturday
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and you sleep in until 8, melatonin
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doesn't kick off until 10:00 Saturday
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night. So what I'm saying is the time
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that you wake up directly determines
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when your internal melatonin kicks into
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gear. So if everybody woke up at the
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exact same time every single day, seven
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days a week, automatically you would get
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tired at the right time and you would
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start going to sleep. If I'm honest with
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you, when I tell people just to, you
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know, regularize their wake up time, it
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almost always ends up regularizing their
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bedtime because they can't stay. They
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know they're getting up at 6:30, so
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they're like, "Shit, I'm not staying up
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until one o'clock. I'm guy got to be up
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at 6:30.