Peter Attia· MD
I think that it is very difficult to do cbti when you're not seeing patients weekly because I look at weekly sleep Diaries and I make changes based on that
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I think that it is very difficult to do cbti when you're not seeing patients weekly because I look at weekly sleep Diaries and I make changes based on that
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so what cbti will have you do is they will have you as a and I say you as the Royal you your patient they will have you f something called a sleep diary and this is a paper diary that covers seven days we have it love it because if I asked you how well you slept four nights ago you'd be like yeah yeah you have it's like a food frequency questioner in epidemiology totally total waste of time total so you have to do it every morning okay and of course I'm not obsessed with it being exact because I'm much more interested in the picture the pattern of it right if you asked someone to fill it out for just one day and then worked with that you'd have a totally distorted picture you wouldn't know what you're working with but what classic cbti does is they'll take that 7-Day sleep diary and then they will actually use it the time you got in bed time you fell asleep how many times you woke up um how long you you were awake what time you woke up it does a bunch of it has all of these different uh questions in it and you can use that to calculate how much time a person was sleeping on average over the course of the week
and what cbti does is it says you patient why don't you pick what time you want to get up every day and then you you would off sensibly pick a time and then the cbti clinician would let's say your your sleep log said you were naturally s sleeping 6 hours a night right the clinician would add 30 minutes to that and make it 6 and 1 half hours and then work backwards from your chosen wake time so let's say you chose a wake time of I don't know 7 a.m. I would work back 6 and 1 half hours to get to a bedtime for you of 12:30 a.m.
So, what CBTI will have you do is they will have you as a and I say you as the royal you your patient. They will have you felt something called a sleep diary. And this is a paper diary that covers seven days.
And what CBTI does is it says you patient, why don't you pick what time you want to get up every day and then you you would ostensibly pick a time and then the CBTI clinician would let's say your your sleep log said you were naturally sleeping 6 hours a night, right? The clinician would add 30 minutes to that and make it six and a half hours and then work backwards from your chosen wake time.
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Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.