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Your Sleep Profile
Flipped Circadian Rhythm
If you experience insomnia for most of the night until early in the morning between approximately 4 am to 8 am and then you feel tired enough to sleep 8 hours - 12 hours? This is a revered circadian rhythm. You should be awake when you are sleeping and sleeping when you are awake. This keeps your stress hormones elevated and may near completely kill them, very stressing to your nervous system. You feel exhausted 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 re-flipping your sleep time and rhythm.
Reset your circadian rhythm in 5 days
This works best when sleeping in the darkest room possible and waking up to the brightest light possible
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Shift your sleep 4 hour in the right direction
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Day 1. Stay awake 24 hours until an 8am bedtime, then wake up at 3pm
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Day 2. Bedtime at noon wake up at 7pm
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Day 3 . bedtime at 4pm wake up at 11pm
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Day4. Bedtime at 8pm wake up at 3am
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Day 5. Bedtime at 11pm wake up at 6am
Light therapy can be used to moving your sleep schedule back to normal
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Use 30 min of bright overhead light in the evening, ideally 5 hours before your projected bedtime
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For this to work you need to avoid bright light early in the morning for the first 2 weeks of light therapy
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This is done by staying indoors until 2 hours after waking
Check your progress:
- Are you getting more than 8 hours of continuous sleep per night?
- Do you dream and can you recall what you've dreamt?
If the answer is yes to these questions than you are getting deep restorative sleep. Enjoy feeling refreshed and energized!
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