Your Sleep Profile
Insomniac-
You don’t get enough sleep because of always waking up at a specific time usually between 3 am to 4:30 am. This occurrs no matter what time you go to bed. This keeps your stress hormones elevated and is very stressing to your nervous system. You feel weak and tired during the day, and you experience short-term memory loss. In order to get back in balance and thus improve your health and well-being, you need to reset your circadian rhythm cycle by moving your sleep time.
How To Move Your Sleep Time
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Insomniacs - this treatment can work in 4-8 days
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First determine the amount of sleep you are currently getting, even if it is broken up
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Decide on your ideal time to wake up
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This works because your body gets so tired the first few nights that you can’t help but fall asleep and reset your rhythm
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For example say you get 4.5 hours of sleep on your own and you’d like to wake up at 6am
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On the first day you stay awake until 4.5 hours before 6am or 1:30 am
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Wake up at 6am (use multiple alarm clocks if needed)
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Immediately after waking you let your body know that this is morning
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Ie. light, moving, being around people (maybe a quick trip to a coffee shop)
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During this first day you be sure to do all that you can to avoid napping
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Next morning add 15 min to your sleep time without changing what time you wake up
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In this example this would mean going to bed at 1:15am
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Again you wake up, be active and stay awake until bedtime
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Each night go to bed 15 min earlier
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Continue this process until you are satisfied with your sleep