The compensations are the trap

Look at the second box again, because it is the one nobody suspects.

You are shattered, so you go to bed an hour earlier. You had a terrible night, so you lie in on Saturday. You are wrecked by four in the afternoon, so you nap. Every one of those is a sensible response to being tired, and every one of them makes the next night worse.

They do it in the same way. You have a certain amount of sleep available to you at the moment. Spreading it across more hours in bed does not create more of it. It just thins it out, weakens the drive that was going to do the work, and adds more awake time in bed, which teaches the bed the wrong lesson all over again.

That is why the advice in this course points at the morning rather than at the night.