Dr. Matt Walker

It's easier to stay awake longer than it is to wake up earlier.

So I put it on the front end of the compromise.

And at first, things don't change.

But after maybe about four or five days of going through this, I build up enough of a short-term debt in your system that

that your system all of a sudden thinks, gosh, I just cannot be as lazy anymore.

I can't do this thing of waking up in the middle of the night and spending an hour and a half awake.

I don't have the choice anymore.

There's so much physiological buildup and pressure to do this.

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.