Dr. Matthew Walker
Level 1
Professor of neuroscience and psychology, founder of the Center for Human Sleep Science, and sleep researcher. Using rigorous study of sleep to inform better health, cognition, and longevity. Photo © Matthew Walker
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Apps
At Home Tests & Kits
Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Routine
• Wake-Up: Consistent timing each morning
• Morning Light: Expose to daylight early for circadian alignment
• Hydration & Caffeine: Delay caffeine until after morning window
• Wind-Down: Begin evening ritual 2–3 hours before bed (dim lights, no screens)
• Night Rituals: Bath, cool bedroom, journal or breathing as buffer before sleep
• Sleep: Prioritize regular schedule, 7–9 hours per night
Workout
• Regular movement: Avoid sedentariness — daily activity supports sleep
• End-of-day timing: Finish vigorous training >2–3 hours before bedtime
Diet
• Meal Timing: Avoid heavy meals close to bedtime
• Late Fluids: Limit liquid 1–2 hours before sleep
• Stimulants: Avoid caffeine after midday; avoid alcohol in evening
Mindset & Resilience
• Consistency: Keeping regular rhythms over discipline extremes
• Adaptation: Adjusting routine based on sleep feedback
• Respect Sleep: Viewing sleep as foundational, not optional
Tracking & Diagnostics
• Sleep Metrics: Monitoring sleep quality, duration, efficiency
• Recovery Signals: Using daytime alertness, grogginess, mood to guide adjustments
• Environmental Control: Regulating temperature, light exposure, noise
• Feedback Loop: Iterating adjustments based on sleep outcomes
• Wake-Up: Consistent timing each morning
• Morning Light: Expose to daylight early for circadian alignment
• Hydration & Caffeine: Delay caffeine until after morning window
• Wind-Down: Begin evening ritual 2–3 hours before bed (dim lights, no screens)
• Night Rituals: Bath, cool bedroom, journal or breathing as buffer before sleep
• Sleep: Prioritize regular schedule, 7–9 hours per night
Workout
• Regular movement: Avoid sedentariness — daily activity supports sleep
• End-of-day timing: Finish vigorous training >2–3 hours before bedtime
Diet
• Meal Timing: Avoid heavy meals close to bedtime
• Late Fluids: Limit liquid 1–2 hours before sleep
• Stimulants: Avoid caffeine after midday; avoid alcohol in evening
Mindset & Resilience
• Consistency: Keeping regular rhythms over discipline extremes
• Adaptation: Adjusting routine based on sleep feedback
• Respect Sleep: Viewing sleep as foundational, not optional
Tracking & Diagnostics
• Sleep Metrics: Monitoring sleep quality, duration, efficiency
• Recovery Signals: Using daytime alertness, grogginess, mood to guide adjustments
• Environmental Control: Regulating temperature, light exposure, noise
• Feedback Loop: Iterating adjustments based on sleep outcomes
