matthew
walker

matthew’s day.

• 10:30 pm
  Lights out around 10:30

  “I’m usually sort of around about a 10:30 p.m. guy.”

  sleep
• Every night
  An eight-hour window, same times daily

  “I give myself a non-negotiable eight-hour sleep opportunity every night… go to bed and to wake up at the same time every day, no matter what.”

  sleep
• An hour before bed
  Screens off, lights down

  devices go off and the lights are dimmed for the last hour of the evening.

  sleeplight
• Before sleep
  10–15 minutes of meditation

  “I usually meditate for about 10 or 15 minutes before bed.” He compares falling asleep to landing a plane: it takes a gradual descent.

  focussleep

• Before 7 am
  Wakes on his own, alarm as back-up

  he usually wakes a little before seven. The alarm is set for 7:04, only to protect his regular schedule.

  sleep
• Morning
  Decaf, not coffee

  he’s sensitive to caffeine, so his day starts with decaf coffee or tea.

  energysleep

• Most days
  Zone 2 plus muscle work

  zone 2 cardio paired with hypertrophy training.

  fitness