Dr. Matt Walker

The hard part, however, is that it's not easy to go through.

And we have to be, we have to usually ask two questions with individuals.

Firstly, what is your motivation for better sleep?

We need to know that you really are motivated.

And then second, you just stay with a high touch white glove frequency, checking in on individuals and motivating them to keep going because it's very easy to fall off the wagon.

So that's the next suggestion, sleep restriction therapy or bedtime rescheduling, as we would call it.

And you better have... And boy, do you get things done all of a sudden.

It's surprising how much distraction you can, you know, pull out the noise and focus on the signal.

It's great signal to noise ratio.

I would say that in terms of other things, maybe just to go through them a little more quickly, we've spoken some about a wind down routine.

Most people under appreciate the importance of a wind down routine.

We often think that sleep is like a light bulb, that we dive into bed, we switch off the light bulb and sleep should appear just as quickly.

It's untrue.

Sleep in terms of a process is much more physiologically like trying to land a plane.

It just takes time to come down onto the terra firma of good sleep at night.

Whatever it is you enjoy as a relaxation method, engage in it.

It could be listening to a podcast.

It could be reading a book.

Maybe it's a meditation.

It's light stretching.