[jivangilad]

I calculate the I need to sleep at 23:00 S I wake up at 5.

But I am sleepy before. I fall asleep on the coach, 1 or 2 hours before . It is hard to resist it.

Then I wake up after 1-2 hours, and it disturbs my ability to sleep in bed.

[wsh]

Go for a walk outside for an hour or so if you can (or maybe inside on a treadmill). I do that and it stops me micro sleeping before the sleep window starts.

[Martin Reed]

Staying awake until your sleep window begins can be hard in the short-term — and that’s the exact intention, because we want to build up a high level of sleepiness to help make it easier for you to fall asleep when you go to bed.

If you are really struggling with this, you could try advancing your sleep window a bit. So, for example, instead of it running from 11:00 PM to 5:00 AM, it would run from 10:00 PM to 4:00 AM. This can be particularly helpful if you are a strong morning lark and have never been much of a night owl.

I talk about this a bit more in this video: How to make the sleep window more effective if you’re a strong night owl or a strong morning lark.

I hope this helps!

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The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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