I feel like it took me a really long time, probably like two years to re-regulate, I would even say maybe even more than that you know, to really regulate my sleeping pattern and I feel like what massively helped re-regulating my sleeping pattern because before it was all over the place, honestly all over the place, is understanding okay despite the fact that I probably, let's say for example, haven't completed what I need to complete in this day and I'm trying to like stay up to get it finished or I'm trying to force myself to wake up earlier, just forget it. Just forget it. Go to bed at a set bedtime every single day, right? A set bedtime, right? That's what you're going to start with initially. You're going to start off having a bedtime, right? Your body's going to keep on fighting it, but keep on trying to implement this set bedtime, and then I'll wake up at a good time, see what body mind, the body naturally wakes up over time right and also then observes okay if this bedtime I'm setting is not working, what time does my body naturally want to sleep right then I'm gonna adjust my sleeping hours to the time that my body naturally wants to sleep to the time that my body naturally wakes up without the influence of me trying to stay up to finish work etc or whatever it is right. So the hence why that bedtime initially is really important. So then I'm going to readjust my sleep schedule to this new schedule of what my body really wants but at this time you also need to make sure I'm you're eating healthy, you're exercising etc because essentially this is going to be your sleep schedule when your body's at its optimum and that ladies and gentlemen is understanding the optimum times that you sleep and you use full recharge. So if because it's going to be something that's easy to maintain if your body naturally wants to sleep.