Dr. Michael Grandner

Most of the time they needed, they were already in bed anyway.

And they gave up those extra 40.

I didn't ask for it.

They found what was useful for them.

And actually, they were rating themselves as their grades were better.

They were more productive.

Their social life was better after they were sleeping better.

So first of all, I hammered stimulus control.

Um, I normalized some things like, you know, they would, what would happen is they would freak out when they wake up during the night and they have trouble getting back to sleep.

I said, don't freak out, take a break, five, 10 minutes, get a drink of water, whatever, go back to bed.

And reducing that performance anxiety.

Hammering stimulus control.

Wind down routine stuff like dimming lights.

Gave them blue blockers.

And in terms of morning routine, talked about getting light first thing in the morning.

A lot of that basic stuff.

But really it was, and it also coupled it with some education of, it talked about how different sleep stages work, talked about how sleep works, not as like a, this is sleep 101 class, but it's more of a, look, you're an athlete.

You're trying to do all this stuff with your body and have it in peak condition and understand what's going on to the hood.

Let me teach you what you need to know about what we know about how the system works so that you can make the most informed choice that you can make.

Teach them about how circadian rhythms work.