Waking up at 2:30-3:00am every single night past 3 weeks

[jlsmithseven]

So as the title says this has been happening to me the past month. I don’t know what changed but it’s super annoying and frustrating because I don’t know why it’s happening or what I can do. It almost seems like my circadian rhythm is way out of whack, but I’ve been going to sleep around 9:00-9:30 for over a year now.
I do notice the sun stays out way longer than it used to, but we are usually inside with the curtains closed mostly when it’s time for sleep/winding down.

I have also changed my settings from 9-11 with epr3 to 9.4-10.4 because for the past year it stayed within this range. I don’t know if the extra pressure is helping me stay asleep or what that I don’t need as much sleep? I have also begun to read before bed instead of electronics and I fall asleep in 5 minutes compared to maybe 20 like before.

So I guess there are a few changes, but my body is very keen to waking up precisely 5-6 hours into my sleep where before I would get 7 minimum. I leave for work at 6am.

So….night routine:

Wind down with a book around 8pm, by the time 9pm comes around I’m very sleepy and fall asleep quick. Wake up at 2:30-3:30am every night and can’t fall back asleep. I’m getting great sleep until then, but I feel my rem sleep at the end is being cut off. I’ll be 40 years old this fall.

What options are there for resetting my circadian rhythm or what is going on so I can fix this. Ideally I got to bed at 9pm every night and wake up at 5am. Please help me get back to this.

[vandownbytheriver]

I go to bed at midnight, wake at 6am... pee, refill the tub (different, not same, fluid!), then go back and get three more hours. I may do a little FB on the phone before going back. Works for me.

[Miss Emerita]

Here's some good information about changing circadian rhythms:

https://www.nhlbi.nih.gov/health/circad ... /treatment

But I'm not sure whether that's your problem; I think of circadian rhythms as governing when you're ready to fall asleep. I could be wrong about that, though.

The timing makes me wonder whether you're consuming any alcohol during the six hours or so before you go to bed. Alcohol can cause middle-of-the-night wakefulness.

The only other thing I can think of is this: if you do your 8 p.m. reading in bed, you're not following one of the basic guidelines for better sleep, which is to use your bed for sleep and sex only.

[jlsmithseven]

I'm reading the book "why we sleep". Which is truly astonishing the detail and things I've learned and I'm not even halfway. But no, I do not drink alcohol and I do not read in bed. I know the rules . Falling asleep has changed drastically from before. I used to be so wired going to bed and couldn't sleep. Now that I read in the living room before bed, I basically fall asleep while reading. Then when I can't keep my eyes open I brush my teeth and I'm out in 10 mins or less, compared to 20-30 mins like before.