Aric Prather

as it will cue your body that it's time for rest and you can get the restorative sleep you need. The second thing is that you don't want to go to bed unless you're sleepy.

And so it turns out in cognitive behavioral therapy for insomnia, which is what we do in our clinic here at UCSF, we often end up pushing people's bedtimes back later as a way of trying to increase their sleep drive, the second thing that is really important for regulating our sleep. So I mentioned the circadian rhythm, but our sleep drive is the second one.

And so it turns out in cognitive behavioral therapy for insomnia, which is what we do in our clinic here at UCSF, we often end up pushing people's bedtimes back later as a way of trying to increase their sleep drive, the second thing that is really important for regulating our sleep. So I mentioned the circadian rhythm, but our sleep drive is the second one.

And so it turns out in cognitive behavioral therapy for insomnia, which is what we do in our clinic here at UCSF, we often end up pushing people's bedtimes back later as a way of trying to increase their sleep drive, the second thing that is really important for regulating our sleep. So I mentioned the circadian rhythm, but our sleep drive is the second one.

And so by pushing your bedtime later, it ensures that you have that sleepiness on board so that you can fall asleep quickly and often kind of experience more restorative, consolidated sleep. And so you want to have the transition and you just don't want to get in bed prematurely.

And so by pushing your bedtime later, it ensures that you have that sleepiness on board so that you can fall asleep quickly and often kind of experience more restorative, consolidated sleep. And so you want to have the transition and you just don't want to get in bed prematurely.

And so by pushing your bedtime later, it ensures that you have that sleepiness on board so that you can fall asleep quickly and often kind of experience more restorative, consolidated sleep. And so you want to have the transition and you just don't want to get in bed prematurely.

uh when you're not sleepy and and related to that is you know the bed is kind of a shrine to sleep it's not a workstation it's not a place where you watch television we always say in our clinic you know the bed is for sleep and sex and otherwise everything stays outside of it And that's important for kind of cuing your body that this is what happens here, that I fall asleep here.

uh when you're not sleepy and and related to that is you know the bed is kind of a shrine to sleep it's not a workstation it's not a place where you watch television we always say in our clinic you know the bed is for sleep and sex and otherwise everything stays outside of it And that's important for kind of cuing your body that this is what happens here, that I fall asleep here.

uh when you're not sleepy and and related to that is you know the bed is kind of a shrine to sleep it's not a workstation it's not a place where you watch television we always say in our clinic you know the bed is for sleep and sex and otherwise everything stays outside of it And that's important for kind of cuing your body that this is what happens here, that I fall asleep here.

And we have lots of environmental triggers in our lives that tell our brains and bodies what to do. And the bed is certainly one of them.

And we have lots of environmental triggers in our lives that tell our brains and bodies what to do. And the bed is certainly one of them.

And we have lots of environmental triggers in our lives that tell our brains and bodies what to do. And the bed is certainly one of them.

These are the things that you constantly hear about as sleep hygiene but are critical. The things that I mentioned in trying to regulate people's sleep don't tend to work unless you also have a really well-set-up bedroom. This is the things like keeping your bedroom dark,

These are the things that you constantly hear about as sleep hygiene but are critical. The things that I mentioned in trying to regulate people's sleep don't tend to work unless you also have a really well-set-up bedroom. This is the things like keeping your bedroom dark,

These are the things that you constantly hear about as sleep hygiene but are critical. The things that I mentioned in trying to regulate people's sleep don't tend to work unless you also have a really well-set-up bedroom. This is the things like keeping your bedroom dark,

um keeping it quiet you know some people use eye masks some people use earplugs some people use noise machines white noise machines and then the other one is temperature temperature is you know our our core body temperature has to drop as we sleep And one of the things that facilitates that is keeping the room cool.

um keeping it quiet you know some people use eye masks some people use earplugs some people use noise machines white noise machines and then the other one is temperature temperature is you know our our core body temperature has to drop as we sleep And one of the things that facilitates that is keeping the room cool.

um keeping it quiet you know some people use eye masks some people use earplugs some people use noise machines white noise machines and then the other one is temperature temperature is you know our our core body temperature has to drop as we sleep And one of the things that facilitates that is keeping the room cool.

And so it seems like, you know, the sweet spot is somewhere between 60 and 67 degrees Fahrenheit. You know, certainly you want to ensure that you have, you know, that you're warm enough. And, you know, often layers are kind of the best way to go about this.