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I’ve been trying to establish a sleep window no but my sleep is all over the place. I usually stay up till 3:00 a.m. in the morning. Sometimes I get to sleep by 4:00 a.m. and sometimes I do not. I’m told to wait till I get sleepy, one time I set up till 7:00 a.m. and still was not sleepy. I’m 76 years old retired and very confused. When I was younger I always worked 2 jobs so when I came home I fell asleep immediately. From what I’m understanding I’m told that no matter how bad of a night sleep I’ve had I need to get out of bed at the same time each morning to establish a sleep window? Any advice will be appreciated.
Hello Ronald! The end of the sleep window is usually more important than the start of the sleep window. So, if you are giving yourself an earliest possible bedtime, it’s even more important that you also give yourself a consistent final out of bed time — regardless of how you sleep.
If you get out of bed to start your day at all different times, there might not be enough time for sleep drive to build to help you sleep the following night — and this repeats the cycle of sleep disruption.
By setting a specific opportunity/window for sleep, if you are able to be consistent, sleep drive will soon ensure that this is when you will sleep. A consistent sleep window pretty much always leads to consistent sleep!
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