Dr. Michael Grandner

What do I want to do in the morning?

What do I want to go for that walk or whatever?

What time do I need to wake up to make that happen?

And.

that's how we should be thinking about sleep.

Cause then you should be thinking, keep going and think, okay, how much sleep do I want to get?

How much time do I need to budget with a couple of awakenings during the night or whatever?

That's normal to get that amount of sleep.

When do I want to be in bed to be able to fall asleep when I want to be able to get all the sleep I need so that I wake up naturally when I want to be woken up fully refreshed.

So when do I need to start winding down?

So you think backwards and you,

So the nighttime routine, regularity I think is important, but I think more important is thinking strategically about it and start thinking strategically

Based on my goals for tomorrow, when do I need to be up and when do I want to go to bed?

But the morning routine building regularity will help set you up to be tired at the time you want to be.

But going into bed at a regular time when you're not ready for sleep, that's bad stimulus control.

That'll set you up for problems later.

So that's also why I don't stress the nighttime getting into bed.

Because what if you're not ready?

If you're not ready, if you're not hungry, don't eat.

Like if you're not ready, don't sit there and count sheep for an hour.