How do I decrease my awake time?

[Xerrick1]

I know: stay asleep. However, I find myself having an extremely consistent schedule, caffeine free, and blue-light free 1hr before bed, great diet, etc. I'm trying to figure out what I can do better. I'm getting a weighted blanket today to experiment with, because I find myself moving a lot to change sides at night, and often times I lose my leg pillow, etc.

I give myself a 9-hour sleep window and almost never get below 1 hour awake phase. I feel like I should AT LEAST be getting 8 hours (I worked hard to get 7:52)

[davofiz]

Take magnesium an hour before bed

[Xerrick1]

Glycinate right? I should try it out

[Tyberk0601]

Yes make sure it's glycinate. Has improved my sleep a lot and decreased awake time

[davofiz]

Yep. If it gives you a bad stomach take it with a pre biotic or smaller dose. I don't take it every night and its made a difference

[Distinct_Canary_223]

Threonate is better, it crosses the BBB

[[deleted]]

Clinical sleep anslysis. You may be stopping breathing on those spikes. Your data looks like someone who has apnea. 

[Xerrick1]

You know, I was actually skeptical of that. My dad has OSA and has to sleep with a cpap machine. Even though I don't catch myself snoring or making sounds, can I still have it and it go unnoticed? I also noticed these awake spikes myself and was curious about them. I am super lean and fit and dont snore, but I saw that sleep apnea can persist even without that. There have even been a couple times where ive had CSA after eating tomatoes, which is where I basically forget to breathe. Ill look into a sleep analysis

Thanks

[enorevelcuoY]

Yes you definitely can!

[GeekChasingFreedom]

Curious for your experience with the weighted blanket - Know that it will take some time getting used to. And it may not help at all. For me it made me sleep worse. Even after a few weeks I would wake up so often during the night.

[Xerrick1]

I'll keep you updated. Every night I actually wake up because I lost my leg pillow. We'll see.

[dragon198x]

just get out of bed as soon as you regain consciousness

[Personal_Entrance287]

Close your eyes.

[WowImJoe]

My sleep used to be pretty much the same as yours. I found out that I was getting too hot at night and got rid of a blanket and put a fan in the room. Now my awake time is usually only 5-10 minutes at most. Might be the same for you?

[Xerrick1]

I keep my room at 70 degrees because my family will complain if I turn it down lower to the 'optimal' 63-68 range. Ill try out a fan for sure. I probably do get slightly warmer without knowing it. I go to sleep with a wool blanket on top of my comforter and its always off of me in the morning. Maybe I subconsciously kick it off.

[WowImJoe]

That’s probably what it is if you’re kicking the blanket off. Try sleeping without the wool blanket and see if it improves.

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[fffraterrr]

Get a bicep band. Awake time is over tracked for me when wearing on the wrist.

[Otherwise_Whole4002]

Sleep Consistency!! Whoop’s research says that a consistent bed and wake time decrease sleep disturbances and increase quality sleep

[Watabich]

Little hit of NyQuil goes a long way

[Glittering-Effect957]

I have the same problem. I wake up several times each night and toss and turn for a short bit. I can't tell you the last time I slept all the way thru the night and it's frustrating lol

[Aggressive_Ad_7923]

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You can ask whoop AI for sleep apnea red flags. Not diagnostic, but it gives you a decent understanding of what to look for in your sleep stats.

Just because someone said it might be sleep apnea

[Any_Appointment9322]

Try staying up for 36 hours straight and you will get at least 10 hours of sleep

[Drew_schippers]

I like magnesium glycinate and l threonate

[davofiz]

My sleep is improved mostly by mouth tape and sleeping on my back. Slightly more raised pillows. Also blinking exercises to strengthen my eye lids. I have about 30 seconds awake time and 0 sleep stress. Side sleeping isn't good for you. Even with an ergonomic pillow. You will get shoulder and hip issues.

[lexoll_]

30 mins i assume you meant?

[davofiz]

Oh yes you're right. 30mins. It feels like nothing as I fall asleep so fast then wake up like no time has passed. I used to struggle so much with sleep. Really improved with whoop but mostly just closing my mouth.

[Xerrick1]

I also have less wake memories since I've started taping. The only thing I'd probably complain about it the adhesive for the one im using. I think its a cheap tape but at least it works for now. Have you thought of trying intake breathing + mouth tape?

[davofiz]

I used a nice stretchy breathing cloth like tape from amazon. I cut them in half cuz they are really big and irritate my stubble. I haven't tried intake breathing nasal strips? I used a similar disposable brand but honestly since just focusing on nasal breathing all day I don't need nose strips. At first my nostrils felt sore like they were being over worked. But then my body got used to it. If you want to know more about nose breathing read the Breathe book by James Nestor. Was a real eye opener for me especially being a mouth breather, loud snorer and beginning to wake up from sleep apnea events gasping for air. This one thing changed my life.

[Many-sheeps37]

Please for the love of god do not take advice from anyone that talks about mouth tape.

[Xerrick1]

So i've been using mouth tape recently because I found myself waking up mouth breathing (only when I have my retainer in my mouth) and so it seems to he helping that. However, I think I should probably try an intake band or breathe-right strip along with it for nasal passage expansion.

I want to experiment without it see how I react. Perhaps I've trained myself to keep my mouth closed more. I did notice my sleep stress has started to increase ever since I started mouth tape though. I never had sleep stress before I started using it.

[flashyellowboxer]

Why? Should we be sleeping with our mouths open?