Dr. Matthew B. (Matt) (likely the presenter) - Unknown

This is probably one of the most used, well-known, and effective ways to improve insomnia.

It involves a variety of factors I'm not going to go in-depth on, but stimulus control is the main one, so that means

the bed is only associated with sleep.

So no watching TV in your bed, no scrolling on your phone, no doing anything screens on your bed.

Bed is for sleeping only.

So it's stimulus control.

It involves sleep restriction, which is a little ironic, paradoxical.

So that means if you're laying in your bed and you're tossing and turning and you're up for an hour or two or three, it means getting out of your bed and

and going into another room, dark room, like your living room couch, and laying there, and you do some relaxation techniques that you learn about, and then wait till you get sleepy, and then go back into the bed.

So again, bed is for sleep only.

It also involves implementing a variety of the sleep hygiene factors that we talked about, sleep education, and again, some relaxation techniques.

So meta-analyses of CBTI have also been shown to improve metabolic health in people with insomnia,

including improved HbA1c, improved blood pressure.

Of course, their sleep quality and insomnia factors and all those things improve as well.

So it's pretty clear that people that have poor sleep, that have insomnia, that are short sleepers, if they work on fixing their sleep, they improve their metabolic health.

But there are situations where it is challenging to sleep longer, stay, you know, to sleep in, to do all these things because maybe you're a new parent, right?

And you have to wake up and your sleep will be compromised.

There's absolutely nothing you can do because of it.

There's other things as well, right?

I mean, jet lag, things like that.