Matthew Walker Recommends 7 Sleep Habits as 1 in 3 U.S. Adults Miss 7 Hours
Updated
Updated · GQ · Jun 23
Matthew Walker Recommends 7 Sleep Habits as 1 in 3 U.S. Adults Miss 7 Hours
3 articles · Updated · GQ · Jun 23
Summary
Dr. Matthew Walker laid out seven habits to improve sleep, centering on a one-hour “to-bed” alarm, a nightly digital detox and dimming household lights before bed.
Walker said the routine works by starting sleep’s “descent” early—lowering alertness, reducing stimulating screen engagement and supporting melatonin release through darker evening light.
Regularity anchors the plan: he urges the same bedtime and wake time on weekends, warning that sleeping in by two to three hours can jolt circadian rhythms like repeated coast-to-coast travel.
Morning daylight and temperature control round out the advice—step outside within 60 minutes of waking, then use a 40C bath or warm hands and feet before bed while keeping the room near 68F.
The recommendations come as CDC data show nearly one-third of U.S. adults get less than the recommended seven hours, a shortfall Walker links to effects on appetite, blood pressure and even testosterone.