how can I sleep one more hour?

greetings o' wise ones

I usually get between six and a half and seven hours of sleep.
I realize that would be a victory for many on this site.
I feel it is about an hour less than I need.
My biological sleep clock has me going to bed around 10:00 pm and waking up around 5:00 am.
I wake up naturally, and when I do, I'm up and there is no getting back to sleep.

How does one manage to go back to sleep early in the morning for one more hour?

thank you

evan

Do you know what wakes you up? Does your software show an event or high leak immediately prior?

The morning light would wake me up, so I put up black-out curtains. When I wake up during the night, I am careful to not have any bright lights on, and just a small night light in the bathroom. Also make sure that my bed covers are not too much or too little. Have everything comfy, put the mask back on, and go back to sleep.

Also, look at your caffeine consumption, as it can disturb my sleep.

Pills or drink would probably solve this but not cure it, try a little gentle excercise during the day or maybe a nice walk in the evenings, it may not be down to cpap but lifestyle

In my experience, when I try to sleep beyond my natural waking, I don't sleep well and I wake up feeling pretty awful. I'm not a morning person, but I'm finding I am no longer able to sleep in on weekends when I (pre-CPAP) often slept late to try to make up for the miserable sleep I was getting--I never felt great oversleeping then either.

You might have better luck moving your bedtime back 15 minutes per night. That may give you a longer sleep cycle within your body's natural circadian rhythm, although I know it would be a poop to have to turn in at 9 p.m. every night. I'm a night owl, and 11 p.m. seems too early for me!

KatieW wrote:Also, look at your caffeine consumption, as it can disturb my sleep.

I don't understand, how does the OPs caffeine consumption affect your sleep?



I have a simular problem as the OP. I often wake at 5am and doze around until 7am, regardless of what time i go to bed.
I think my problem is the room gets too light as the sun rises. I've put up some light blocking curtains but can't stop the light leaking through around the edges.

I face the same problem. I think traffic wakes me. I think I get pockets of REM in the AM but it's very fragmented. I think I would be better off to just get up.
I have been trying to go to bed earlier but sometime PBS, Nightline, Charlie Rose are very interesting....
I do notice a dramatic difference in my resting heartrate at bedtime if I turn off the TV about an hour before going to bed.

Uncle_Bob wrote:

KatieW wrote:Also, look at your caffeine consumption, as it can disturb my sleep.

I don't understand, how does the OPs caffeine consumption affect your sleep?



Uncle Bob....cpap hasn't improved my syntax.