[MantrA]

Hi team,
I typically achieve about 7.5hrs sleep per night and feel OK on this. However the nights where I get 8-8.5hrs, I notice a MASSIVE increase in my performance – life just feels easier from work, gym and just generally staying positive and happy.

I have done a lot of research and use a lot of support options that I have found help me over the years, but I still struggle to consistently achieve the coveted 8hrs regularly. Currently I;
– Track sleep with a fitbit, so I have reasonably good control of the “truth”
– Use Circadin (melotonin) to fall asleep – this helps me fall asleep in about 15-20 minutes vs 1-1.5hrs
– Use an eye mask, ear plugs for noise and light regulation. Also have good blinds so the room is dark
– Sleep with AC or fan most nights to keep room about 21-22C
– Use a humidifier and white noise to keep room conditions similar
– Minimise screen time and use blue light filters

My issue at present is that I tend to sleep solidly from bed time (~10pm – 3am). I pretty much always wake up at 3am as I get super thirsty and need to neck bout 500ml of water otherwise I feel hungover in the morning. At this point I’m usually awake for 1.5-2hrs consistently every night. I usually don’t feel mentally anxious or anything at this time, but I do have physical feelings of being SUPER awake or adrenaline sometimes, almost as if I’ve just drunk a coffee. On weekends this is less of a problem as I can sleep in longer and still make the 8+hrs, but if I need to get up for work during the week it can result in my second sleep being cut short and sub optimal hours. It is also a massive waste of about 10-15hrs per week!!

Any suggestions would be much appreciated on other things I could try!

Thanks,

Matt

[Jim Evans]

Hi Matt. I used to wake up at almost 3am every evening due to hunger or thirst. One of the changes I made is to super hydrate before 5pm, usually drinking 100+ ounce of water (I’m 160#). I also quit eating around 6pm each night. Oftentimes our digestive processes wake us up at this hour and it’s important that you don’t eat too close to bedtime. After a few weeks your body gets used to this routine, but until then you may wake up hungry. Other things that can wake you up at this hour is caffeine. Caffeine can have a delayed effect that causes you to awaken. In terms of the quantity of sleep, I only sleep 7 hours each night, but like you I feel better with more sleep. After decades of insomnia, I’ve learned to focus on quality of sleep, which can be improved by a well-structured sleep routine that starts the moment you wake up until you go to bed again. I learned that as soon as you wake up, if you can’t fall asleep in 30 minutes, you get out of bed. Laying in bed and not sleeping teaches your brain that this behavior is ok, which can make insomnia worse. Sleep efficiency is really important to good sleep, and laying in bed not sleeping is very inefficient. You can improve sleep efficiency through Martin’s program. I find that 6 hours of efficient sleep with a good amount of REM and deep sleep is much better than 7 hours of light sleep. I hope this info helps.

[MantrA]

Thanks Jim, these are some good suggestions and I will try them out.

I am very caffeine sensitive and have already learned to stop drinking caffeine prior to noon.

However I will try the fasting you suggested.

I also think your comments around getting up if you can’t fall asleep in 30 mins are good. Often times I lie in bed for ages until I eventually get up to have a drink of water and often I find that this “reset” makes me fall back to sleep easier when I get back into bed, so it’s good to hear there is some logic behind this.

Thanks again,

Matt

[Kriskin1]

Some great info from both of you on this thread. I will start trying to cut out eating and drinking water after a certain time of the evening.

[Martin Reed]

I wonder if you abandon your attempts to get eight hours of sleep, you might immediately create better conditions for that to happen? Often it’s our efforts to get a certain amount or type of sleep that keep us trapped in an endless struggle with sleep!

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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.

[Author]

Posts