Sleep should be approached strategically by working backward from desired wake-up time and sleep duration.

“So, you think backwards and so the the the nighttime routine regularity I think is important but I think more important is thinking strategically about it and start thinking based on my goals for tomorrow when do I 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.”