Peter Attia· MD
I usually get about 90 minutes sometimes like last year last night I got one hour and 53 minutes of deep sleep but I usually get about one out one and a half hours of deep sleep but I got over two hours every night
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
I usually get about 90 minutes sometimes like last year last night I got one hour and 53 minutes of deep sleep but I usually get about one out one and a half hours of deep sleep but I got over two hours every night
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I average about 6 hours of sleep per night but I was getting like 2 and a half hours of deep sleep which is more deep sleep very typically
and instead of seven hours sleep at night I was getting consistently just you know five to six hours sleep at night so where are you gonna be shortchanged on REM yeah but my REM was even not that bad I was getting about an hour you know an hour around which is not as much yeah usually two is optimal for me
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.