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Great to hear you’re doing well @JTthemillenial. I’ve been doing good as well and sleeping 7-8 hours/night. Just came back from a 2 week vacation where I had no trouble sleeping at all despite a 7 hour time difference. The lack of work related stress definitely played a role though. I took off my FitBit and stopped tracking sleep every night which I think was helpful. I’m really grateful for the improvement and feeling confident that if things start going downhill again I can apply the techniques I learned and get back on track.
@Martin thanks for checking in!
I’m currently at 7 hours and pretty much sleeping through my window. I finally feel like a human again. I’ve been sticking to 6.45 to 7 hours and slightly modifying wake up times +-15 mins depending on when I end up feeling sleepy and going to bed.
I had a bit of a setback 2 weeks ago when i went away for a weekend. There was a 3 hour time difference and a bit too much alcohol. I struggled with sleep when I was away and the first night after coming back. Later all went back to normal and I haven’t had a bad night in 10 nights or so.
JT I hope your setback is temporary like mine! For me it just took getting back to my routine and things got even better than they were before so fingers crossed it’s the same for you.
Thanks so much for your comments everyone. I wanted to let you know that I’m now 23 days and it’s definitely working. I’m sleeping through the night pretty much consistently and it takes me around 15 minutes to fall asleep. It really helped to relax my expectations around falling asleep immediately. Before when I wasn’t asleep within 5 minutes I pretty much gave up. With more consistent nights I’m less wired at night because I started to expect that I will actually sleep. I find that being active during the day and exercising definitely helps. I extended my sleep window by 15 minutes and so far so good. Another good night or 2 and I will add another 15 and make it 6.30!
Hi Kieran, thanks for your response! It’s been 14 days of sleep restriction and while I’m sleeping deeper and slightly longer most nights, I still struggle falling asleep. My sleep efficiency has been at around 85% over the past 5 days but I decided not to extend my sleep window until I find it easier to fall asleep. You are right, I should try to incorporate some new elements into my winding down routine. I try to meditate sometimes but definitely haven’t been doing it consistently. I hope things are going well for you, curious to hear about your progress 1 week is still very early on and from what I’ve read it may take a few weeks to see results so hang in there!
