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.
Many of us think of sleep as if it's like a light switch, that we just jump into bed, and when we turn the light out sleep should arrive in that same way. Just the binary you know it's on or it's off. Sleep is a physiological process, it's much more like landing a plane, it takes time to gradually descend down onto the terra firma of what we call good solid sleep at night.
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It's you know, it's almost like you know, you wouldn't race into your garage and come to a screeching halt from 60 miles an hour, you typically down, shift your gears and you slow down as you come into the garage, that's the same thing with with sleep too.
we often think that sleep is like a light bulb that we dive into bed we switch off the light bulb and sleep should appear just as quickly it's untrue sleep in terms of a process is much more physiologically like trying to land a plane it just takes time to come down onto the terraferma of good sleep at night
So we have something called the windown index. We have a whole bunch of metrics we can look at. This is very common for the person who wakes up at 2 or 3 in the morning and either that happens all the time or when they wake up at 2 or 3 in the morning they can't get back to sleep. Really strongly tied to lack of wind down index. And so what does that mean? Just like with your kid, you probably have a 60 to 90 minute routine that that person goes through and you don't even realize it. But that is really critically important to getting you to land in the right spot.