Emotional well-being
The 7-hour reset: a realistic sleep plan for busy weeks
Not a perfect routine, but one that works. Three steps that do not require going to bed at nine.
Materials by this expert
Demo profile. A fictional specialist created for the website mock-up. The photo shows a stock model, not the person named. Replace with a real expert with written consent before publishing. Sleep as physiology, not a matter of willpower Almaty Assel sees patients who have lived for years in "sleep whenever it happens" mode. She starts with a simple question: what time do you get up. In her words, it is the morning rise, not the evening effort, that sets the rhythm — and that often comes as news to people used to fighting themselves. She works with cognitive behavioural therapy for insomnia and does not promise quick results: change takes weeks, but it holds. In her materials for the site she explains that sleep is physiology, like blood pressure or temperature, and that "pulling yourself together" does not work here. Asfendiyarov Kazakh National Medical University, general medicine, 2011 Residency in neurology, 2014 Specialisation in sleep medicine, 2018 Treats patients with insomnia and sleep-disordered breathing Trains physicians in cognitive behavioural therapy for insomnia