A morning type who naturally goes to bed around 9:45 PM will sleep very well if given an 8-hour sleep opportunity window that aligns with their natural rhythm.

“let's take the evening type and I put them into bed at 900 p.m. or 10 p.m. when normally they will not be ready for sleep until 1 a.m. and they're lying in bed and they are wide awake and they cannot fall asleep”

“it's not that they don't have the same opportunity they do eight hours it's just that one is placed at the inappropriate time on the 24-hour clock for the evening type but appropriately for the morning type and thus the quality of sleep that they each have is very different and that's why you always need to build into a metric of what is good sleep it's not just about quantity or quality or getting it regular it's also about where do you place your sleep opportunity window on that 24-hour clock face to align with your chronotype”

“let's say that I standardize it everyone is going to go to bed at 1 p.m. and wake up at 6:00 a.m. and let's say that we've got a a morning type not an extreme morning type who kind of likes to go to bed around 9:45 they are going to sleep very well it's very close to the Natural Rhythm”

“you can say you actually don't have insomnia you you're just an evening type and you're going to bed at the wrong moment in time”