You put it on your to-do list and, and you're like, "I'm gonna do this." And, and like Glennon was saying earlier, the harder you try, the harder it is, right? Can you kind of explain to us what somebody under these circumstances who are experiencing insomnia, i- insomniac moments, a- and nights, what do they do to, quote, unquote, "prioritize their sleep"?

I love that question.

And actually, Leah and I were having a good discussion about this because it does seem kind of like conflicting advice.

'Cause we tell people, you know, "Make sure you prioritize sleep, but don't worry about it." [laughs] And it's a bit nuanced because, you know, how do you prioritize something but then also not worry about it? And, you know, it really comes down to prioritizing the things that we can control and letting go of the outcome of it, which is really, really hard.

And we, you know, we often talk about the formula and why we think we have so many type A overachieving women that just can accomplish anything in the world, but then they can't sleep.

It's because of that formula.

We have learned that effort plus time will equal success, and with sleep it backfires.

So can you talk to us about the strategy of building up sleep pressure and how people might do that?

Blue light.

Short wavelengths of light.

It's harsh lighting, and it's, like, irritating our brains a little bit.

Um, so when we put on these amber glasses, it's very soothing, but if we put them on two to three hours before our goal bedtime, they're going to help our brain advance our circadian rhythms so we're falling asleep earlier.

So your brain starts to go, "We just watched the sun go down.

Start the down regulation process." And then when we're ready to go to sleep, we need our bedrooms to be completely dark, and there's a really simple test you can do at home to see if your bedroom is dark enough for sleep.

You just hold your hand out at arm's length.

Yeah.

Blue light

... short wavelengths of light.

It's harsh lighting, and it's, like, irritating our brains a little bit.

Um, so when we put on these amber glasses, it's very soothing.

But if we put them on two to three hours before our goal bedtime, they're going to help our brain advance our circadian rhythms so we're falling asleep earlier.

So your brain starts to go, we just watched the sun go down.

Start the downregulation regulation process.

Yeah.