Dr. Matt Walker

And gradually what happens is that you sleep longer.

You don't wake up as much.

And after maybe about two weeks of doing this, all of a sudden you go to bed at this later time.

So for you, let's say you normally go to bed at 8.

I'm going to have you go to bed at maybe 10, 30, 11.

But we're still going to have you wake up at that sort of 4.30 a.m.

mark that you would normally wake up.

And all of a sudden, you go to bed at 10.30, 11.

You're out like a light.

And then again, the next thing you remember is your alarm going off saying, I'm sorry, you've got to wake up.

And what happens by way of that reset is gradually we will then, once you're stable, we will start to back it off.

We'll start to have you go to bed at 10.

And if it stays stable, then 9.45, then 9.30, and titrate you back to where you were.

And if there's any sign that you're starting to not sleep well, we zip it back up again.

The goal here is in some ways almost like hitting the reset button on your wifi router.

I'm trying to retrain your brain to better sleep.

Because when you are not sleeping well, you've lost your confidence in your ability to sleep.

And when I do this technique with you, gradually your system and you cognitively relearn that you are a good sleeper and you can trust in sleep.

And now your sleep does not control you.

You control your sleep.