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How can I find my optimal sleep schedule and determine my sleep chronotype?

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How does Matthew Walker define sleep efficiency and how can we improve it?

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How can I improve my insomnia?

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How can parents improve the sleep of their kids?

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How does the data from your Oura ring affect your daily decisions? I.e. if you have poor sleep shown by HRV,body temperature, etc., what kind of adjustments do you make during the day to improve your sleep quality?