Dr. Andy Galpin

Fatigue and falling asleep at night does not necessarily equate to downregulation.

So we have something called the wind down index.

We have a whole bunch of metrics we can look at.

This is very common for the person who wakes up at two or three in the morning.

And either that happens all the time

Or when they wake up at two or three in the morning, they can't get back to sleep.

Really strongly tied to lack of wind down index.

And so what does that mean?

Just like with your kid, you probably have a 60 to 90 minute routine that that person goes through and you don't even realize it.

But that is really critically important to getting you to land in the right spot.

Your routine is probably 15 minutes.

right?

Not yours, but you know what I mean.

And so having a more appropriate game plan of what that is, it doesn't mean to have to avoid light.

Doesn't mean you have to avoid TV.

Doesn't mean you have to sleep with your phone in a different room.

You can do all those things.

You don't have to.

We have tremendous high resilient sleepers that do all those things, but it is about a consistent routine.

Number one, just try to do the same thing as often as you possibly can.