[JTyler]

Hello! I’m so new here that I’ve gotten my sleep restriction information from another source, but I do think they are doing it right (trusted). (Is it OK to say where?)
I get my best sleep (deeper and longer) when I go to bed at 10, but I calculated that even doing it the gentle way, I need to start by going to bed at 11:15. I’m a morning person. So… Any thoughts on that?

[Chee2308]

Hello!

I don’t think there’s right or wrong sleep restriction. If you just do it, your body will respond accordingly. How long is your sleep window?

[JTyler]

The week I recorded to get my numbers was 6 hours, so 7 hours or 7.5 for sleep “compression”.
My alarm goes off at 6:45 am.

I guess this is what it’s all about – I’m Soooo exhausted in the evenings. It’s miserable to stay awake until 11:15.

Btw, you know how they say only sleep and sex in the bedroom? Is snuggling with partner acceptable too?

[Chee2308]

Your sleep seems quite okay to me. Why do you even need to do sleep restriction at all? Do you have sleep anxiety? Waking up several times during the night is also very common and normal. Other than that, if you have excessive sleepiness, you could have a medical condition that’s causing it (please visit your doctor) or you may simply need more than 7-7.5 hours of sleep. If you feel sleepy by 10, then try going to bed at 10.30 and see what happens. You may start waking up earlier but try to go back to bed to see if you can still sleep.

Please don’t make baseless and groundless connections between bed and sleep. Because there is none. Your ability to sleep is independent of your thoughts or actions. So if you wanna snuggle in bed in with your partner, that’s okay! Do whatever makes you feel good, if you can do something that’s pleasurable to you in bed, that’s even better because it helps reinforce that association between bed and pleasant experiences. Good luck!

[Martin Reed]

Snuggling is all good — we want being in bed to be pleasant; anything that helps with that can’t be a bad thing!

—

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[JTyler]

Thank you both. I guess to rephrase my original question…
Is it good for a morning person to calculate sleep restriction/compression based on wake up time as opposed to bedtime? It’s literally painful for me to stay up this late. But I wouldn’t mind getting up earlier.
I assume this has been studied and proven for morning people and night owls. Just seems harder for a morning person.
I always got my best, deep sleep before midnight.

[Chee2308]

Hi
Always do what is best for your own body. If sleeping and waking early is what you prefer, then please go ahead! There are no right or wrong ways to do this, also question the need to do sleep restriction/compression. Is it really necessary in your case? Are your sleeping patterns erratic and inconsistent? Do you tend to fall sleep at irregular times and have excessive sleepiness during the day? Or do you already fall asleep and awake at regular times? If your sleeping patterns are consistent, then you don’t need to do sleep restriction at all.

So if your average sleep duration is around 6 hours, then aim to spend 6.5-7.5 hours in bed regularly and at regular hours. This is already all you need, your body will take care of everything else by itself. Good luck and best wishes!

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