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My sleep pattern is always the same. I fall asleep easily, dream alot, and wake every two hours exactly. I fall back to sleep within 5 minutes on the first 2 wakings, then on the third, I get up, make a cup of tea and read a bit or mess with my phone. I’m usually awake for an hour. Then I go back to sleep for another hour or so then it’s time to get up. I usually have to pee the first 2 times I wake up.
I don’t drink alcohol. I have a light evening meal. I was wondering if sugar might be the problem. It’s only just occurred to me. I eat chocolate and drink a soda after my dinner, then a cup of tea. Could sugar spikes interrupt my sleep pattern?I doubt sugar is the issue here! I suspect you might be doing a lot of sleep monitoring (based on the very specific descriptions you provided in this post) and, therefore, are paying a lot of attention to your sleep. This activates the arousal system and can actually make sleep more difficult.
Are you tracking your sleep using a fitness tracker? If so, you might find it helpful to avoid doing that since they can increase sleep-related worry and anxiety.
It might not be a good idea to drink tea and play on your phone during the night since these are activities associated with being awake. Have you tried implementing a sleep window to ensure that you aren’t allotting too much time for sleep?
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