Dr. Matt Walker

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.

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.