Sleep deprived. And major insomnia. How do I restart?

To tackle insomnia and restart your sleep cycle, Andrew Huberman and Matthew Walker offer several strategies:

1. Limit Time in Bed: Avoid staying in bed awake for long periods to prevent associating your bed with wakefulness. If you can't sleep after 25 minutes, get out of bed and do a calming activity like reading or listening to a podcast until you feel sleepy again 1.

2. Establish a Wind Down Routine: Prepare your body for sleep by engaging in calming activities before bed. This can include meditation, light stretching, or listening to relaxing audio. Think of it as a gradual descent into sleep, similar to landing a plane 2.

3. Adjust Bedtime: If you're waking up too early, try gradually shifting your bedtime later to build sleep pressure. This approach can help reset your sleep pattern by training your brain to associate bedtime with sleep onset, not wakefulness 3.

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     1

     Sleep Strategies

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     2

     Sleep Strategies Unveiled

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     3

     Sleep Strategies for Adults

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     4

     Sleep Efficiency Strategies

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     5

     Sleep Wind Down

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4. Sleep Restriction Therapy: Temporarily limit your time in bed to increase sleep efficiency. Your brain will adjust by becoming more efficient with sleep, eventually allowing you to extend your sleep duration 4.

5. Mental Distractions: Instead of counting sheep, which can worsen insomnia, consider a mental walk through familiar surroundings in detail to distract your mind and promote sleep onset 5.

These strategies, especially cognitive behavioral therapy for insomnia (CBTI), can significantly improve sleep quality and help regain control over your sleep habits. If these methods are insufficient, consulting a sleep specialist may provide additional support, potentially including pharmacological options like low-dose doxapin for those who have difficulty staying asleep 3.