Establishing a consistent wake-up time, even on weekends, is key to controlling sleep hygiene and allows bedtime to adjust naturally.

“regularity just keep things regular if you get regular sleep a lot of things will start to take care of themselves and after that if they don't we'll have another conversation and we'll go back to the other three keys the other three of the four macros of sleep quantity quality and regularity as I've spoken about in timing and then all of the other protocols that we've mentioned but start with regularity get that straight and I would also say you're timing to the r and the T of qqr T figure out your chronotype get good with your chronotype as best you can and then get regular if you do those two things sleep in synchrony with your chronotype rather than against it and you are being regular weekdays and weekends you will get a long way to getting better sleep”

“in general five nights out of the week you want to go to sleep within plus or minus an hour of the same bedtime that's kind of the general goal”

“So so getting your wake up time right is key. Um, this is the thing that you want to be fixed and then your bedtime starts to take care of itself as you build up sleep pressure over time.”