I've been disciplined enough to go to fall asleep by 11pm but I keep waking up around 1 or 2am and I'm up till 4. I don't even look at my phone, I just feel so restless

hubermanlab.com/toolkit-for-sleep

Thanks g

Don't wake up

trazadone

mfs need a toolkit for sleep 😂

Spend more energy during the day

make sure the room is really cold

You probably have sinus issues

You either have it or you don’t I’m afraid

Codein

b6 and magnesium will have you slumped

11-2 is 3 hours. Thats 2 REM cycles. Your brain is fully refreshed and thats why you cant go back to sleep when you wake up. Your brain is refreshed every REM cycle (~90 mins), so if you fall asleep and wake up at any 90min interval — 1.5 hours, 3 hours, 4.5 hours, 6 hours, etc... — you will feel like you slept really good and dont need more sleep, which you dont because its your brain is satisfied.

You will only feel like s*** or like you have to get more sleep when you wake up in the middle of a REM cycle. Thats what f***s up your brain and your sleep health.

Fruits like berries, bananas, and citrus ones. Teas like chamomile, lavender, valerian, and lemongrass

Expend more energy throughout the day

Huberman pod and increase magnesium glycinate

There's a lot of good suggestions itt

so I can sleep 90 minutes a day and be good?

Not 90mins in 24 hours. 90mins every 12 hours, yes. Your brain should get a REM cycle 2-3 times a day. 3 hours of sleep can definitely keep you going for a 24 hour day.

Ideally you want to take 2-3 90 min naps at different times during a 24hr period. But since the vast majority of working peoples' daily schedules/jobs dont allow for that kind of sleep schedule, you're locked into getting all your cycles at once towards the very end of the day.

Edit: Just wanted to add, dont listen to that "you need at least 8 hours of sleep each night" bullshit. That's medieval teaching in the context of sleep science. Not only does 8 hours have you waking up directly the in the middle of an REM cycle — which will make your brain feel like s*** much earlier in the day than it normally should — but 8 hours is conspicuously in agreement with the traditional work schedule in america if you go to sleep at any time between 9-11pm.

You’re probably dehydrated

will try to implement some changes in my sleep routine thank you man

On the weekend or any day when you dont have work/school, just try setting an alarm to wake you in 3 hours and see how you feel when you wake up. You should feel great.

If youre the kind of person who takes a little while to fall asleep, then set it for 3.5-4 hours to allow for time to actually drift off and start a REM cycle

woke up every night for the past 3 days in a sweat and terror stricken panic at like 3 am
usually just close my eyes, go into the fetal position and pretend its all a bad dream

Exercise
Wake up early
Don’t use anything with screens before bed
Drink a lot of water

theres a lot more to sleep than just REM cycles dawg

light and deep sleep carry lots of benefits and most people will likely suffer trying to only sleep 3 hours a day

REM is light and deep. The 90min cycle schedule has been heavily researched for the past 25 years to be the most beneficial for brain health and cognitive ability.

Most people are used to getting whatever amount of sleep they can or just waking up whenever they wake up. Switching to any routine sleep schedule is not going to work overnight after years of being on no routine or just getting s***ty 8 hours

"We basically divide sleep into wake, non-REM — three types — and REM sleep," says Dr. Lois Krahn, a Mayo Clinic sleep medicine specialist.

Dr. Krahn says the three types of non-REM, which stands for rapid eye movement, include level one, which is light sleep; level two, intermediate sleep; and level three, deep sleep.

"When we're in deep sleep, our heart rate and our breathing really slows down," says Dr. Krahn. "And that just allows the body a chance to recover from the busy day."

The final stage is REM sleep, which is typically when you dream.

so yeah, REM is its own sleep stage and there are 3 others including light and deep.

Mayo clinic?

You think im listening to anything cumskins say?

In seriousness though: a "REM cycle" encompasses all of those sleep levels, not just REM sleep. Thats why its called a cycle — you go from light sleep to REM sleep. The cycle ends after REM sleep and thats when you should be waking up