Dr. Michael Grandner

Teach them about how sleep propensity builds across the day, dissipates, and when they're awake in the middle of the night, just because they haven't built up enough sleep pressure yet, so you've got to give it a little bit of time before you can go back to sleep.

Teach them how these processes work so that it demystifies it a little bit so that

Even if they have an awakening, it doesn't become a stressful one.

And if they want to fall asleep earlier, they can learn to program that in and create those conditions.

So like we, we hammered the don't lay down in bed.

So like if you're a college students, their bed is also their couch and it's also their desk and it's also their whatever.

So we had a sleeping part of the bed, wake part of the bed.

You know, when you're in the wake part of the bed, you're sitting up, you know, you can lean back, but you're not going to lay down with your head on a pillow unless you're planning it.

Like, so we separated these things out.

Worked beautifully.

Uh, we did it for a semester.

So it was like, it was like eight to 10 weeks.

That's like typically six to eight weeks is normal.

That's usually even people who come in and say my sleep is terrible.

Often.

You know, and I'll say like, look, it's extremely unusual for someone to walk in unless they have some other major medical complication that's getting in the way that within six to eight sessions, they're usually sleeping way better.

Often by then they're like, you know, this isn't my problem anymore.

And I'll say, you know where to find me if you need me.

Melatonin.

So melatonin is a hormone.