What I find in the sleep industry is that there are a lot of these products that have marketing

messages behind them and a lot of advertising dollars that are telling people like buy this

$100 pair of blue light blocking glasses and it will fix your sleep.

Hey there, I'm Matt Diavella and welcome to my short form podcast, Three Rules. Each episode, I ask a guest to share three rules that help them find success and happiness.

Today I'm joined by Vanessa Hill, a behavioral scientist, educator, and creator behind

the popular YouTube channel BrainCraft.

With a background in sleep research and science communication, Vanessa has helped millions

better understand the psychology behind rest,

habits, and decision-making. Today, she's sharing her three rules for better sleep. And I can

say firsthand that these rules have really helped me improve my own sleep since doing the interview.

We're going to be talking about three rules for sleep with this episode. What's rule number

one? So my first rule is don't focus on the number

of hours that you get at night. There is a big focus on this where a lot of people think you

should get eight hours sleep, which isn't necessarily the case. The official recommendations

are between seven to nine hours if you are a healthy midlife at all. But as you age,

it's normal to get six hours sleep and the recommendation somewhat change. If you're younger,

if you're, say, in your late teens or 20 years old, you may get 10 hours sleep and that is

perfectly normal for you. But there's a lot of focus on the duration of sleep,

and I would like people to think more about the quality of their sleep.

Is there a minimum you would say,

where it's like, less than four,

for people who aren't parents?

...