[Jacob]

Hi guys. Simple question. How do i manage to wake up later? I more or less every day wake up in 4 am. If i go to bed in cca midnight i wake up in 4 am then strugle to fall back to sleep because outside birds are singing and its light. If i go to bed in 22:30 pm i wake up in 2am then more or less fall back to sleep but wake up in 4 am again and cannot fall back to sleep.

Sometimes i manage to sleep consistently 5 or 6 hours, but most of the time i sleep only 4 hours a day. I can still manage to go to work, do excercise after work, visiting friends and family, doing my hobby ect. But 4 or 5 hours or 6 inconsistent hours of sleep are simply not enough and i see its toll in my life.

What should i do? Should i go to the bed in 1 or 2 am to push my body to wake up in 6 am? Will it work? I dont have anxiety like year before, when i have problem to fall asleep at the start of night. No. I can fall asleep easily every day, but wake up very early and have inconsistent sleep and i wan tto solve it 🙂

Thanks for any efficient advice 🙂

[Chee2308]

Hello Jacob!
That is old question which you keep asking over and over already. And unfortunately my answer is still the same and yes it’s me Chee answering you again ?. I would do absolutely nothing except just go back to bed and for me very often I am falling back asleep because I don’t give a crap if I can sleep or not. I have no issues waking up early I kinda expect it every morning now, I dont try to prevent it because it is futile and I cant control sleep or waking up. So I dont see it as a problem anymore and I dont care there’s light or what the birds will do outside. I set my alarm at 6 am and I stay in bed until the alarm rings and I have to snooze it 2-3 times before I finally get out of bed.

[Jacob]

Hi. 🙂 I must inform you, that i try your attitude and it simply dont work. I dont care how much sleep i have. But i dont deny that more sleep is simply better. I dont have any exceptations about my sleep nor the worry. I just dont wake up later (many people experience early morning wakeups eve if they arent insomniac and dont think about their slepp at all). And i wake up in 4 am independently if i go sleep at 10 pm or midnight. Only thing is, when i go sleep earlier, i have more wake ups during a night. The first wake up is usully fine, and i can often manage to go back to sleep, but second wake up in 4 am i cannot fall back to sleep because i dont have enough sleep drive. If i stay in bed, i only have light unresting sleep with many vivid dreams, but that cannot be counted as normal good slee because i dont fell rested from that 🙂

I used you advice for more then one month and i simply dont get results 🙁

[Martin Reed]

If you wake at 4:00 AM regardless of whether you go to bed at 10:00 PM or midnight, your body clock might simply be attuned to waking around 4:00 AM.

An alternative explanation might be that when you wake and see that it’s around 4:00 AM your brain starts to tell you that you won’t fall back to sleep and this might increase arousal and make conditions more difficult for sleep to occur.

Have you tried working with a 4:00 AM rise time (perhaps by going to bed earlier in order to give yourself the opportunity to get the amount of sleep you want to get) rather than trying to push yourself to sleep past 4:00 AM (something that you can’t really control)?

—

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 Clarity 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.

[Jacob]

Hi Martin 🙂 thanks for reply 🙂

Yes. I think my body clock is just attuned for 4 AM, Like today i hit the bed in 1 am and wake ups in 4:45 am. Which for me means that body clock is set up, but on the other hand i wake up cca 45 min. later then usual 🙂

If i could i go to sleep in 21:30 pm i done that, but because of my child i simply cannot. So i was hitting the bed in 22:30 – 23:00 pm and constantly wake up during the nigh, manage to go back to sleep and then wake up in 4 am and cannot manage to back to sleep again. I was getting better results. Like the number of days, when i sleep 6 hours was increasing, but that early morning wake ups constantly cutting my amount of sleep. So now i want to resolve that.

Like yes. I have some little mind arousal in that early morning wakeing up, but its because no matter what i did i was not able to fall back to sleep. I try to lay in the bed, watch TV show, try to sleep somewhere else after that wake up. But because of lack of sleep drive (after 6 hours of sleep especially) a wasnt be able to fall asleep again.

So from my point of view, its simply about chnaging the body clock. Like i said i have litle to zero problem fall to sleep when i hit the bed, even during night wake up i can usully fall back to sleep. But that early morning wake up 😀 😀 is like unpenetrable wall…

[Chee2308]

Hi Jacob
You sleep during daytime? And how do you feel during the day? Have you ever thought about sleeping in two distinct phases? It is something like this: begin first sleeping phase quite early in the evening (6-8pm), then sleep 4-5 hours, wake for couple of hours, then second phase for 2-3 hours. Remember you build sleep drive everytime you are awake so that couple of hours awake in between combined with your natural biological clock might help you fall asleep easier later on. You also seem to be an early sleeper and riser so when choosing the time, you need to keep this in mind as well as suitable to your current lifestyle. Best wishes!

[Jacob]

Hi chee.

No i dont sleep during a day or sleep in two cycles in night. Its just my work, children and overall lifestyle dont support it and i dont even want to try it.

But i continue to going to bed later. Yesterday i went to bed in cca 0:30 – 1:00 am and wake up 5:30 which is nearly before my clock in 6 am. Which is good. 🙂 I will try metod two steps foward one back. everytime when i will go to bed earlier and wake up early, i will next night go to bed later to keep my waking up in 6 am. And i will do that as long as i will need 🙂

For me is signal that this is the best way to go for now 🙂

Nontheless thanks for suggestions and advices

[Author]

Posts