The phone after ten
Nothing starts after eight. Not the book, not the evening. And then somewhere around eleven the phone is in your hand again and you could not say when that happened.
This section is about a specific hour, not about sleep hygiene in general. There is a great deal of writing about screens and sleep and most of it is correct and almost none of it is useful at 11:47pm, because it tells you what to have done rather than what to do now.
There are two different bad nights and they are constantly confused with each other. One is the night that never ended. The other is the night you woke up in the middle of. They wear the same clothes and they answer to completely different fixes, which is where most people go wrong before they start.
Where to start
Work out which of the two nights you actually have, find yourself in the four types, then take the hour before it rather than the hour after.
The rest of it
How he does this bit
Quiet hours is the rule this section keeps arriving at: the door is shut between two times, and the times are chosen in the afternoon by someone who is not tired yet.
Or put a dog on the door.
Free to start, one whole rule, every safety rail. He does not know your passcode and does not want it.
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