Not enough deep sleep

PowerSarge

Hello,

I am at the beginning of what is a 9 week challenge to improve my sleep, train even more and eat even better. I can consciously control the training and the eating better but I am a little stumped with the sleep.

After reviewing data collected from my tracker (Fitbit Charge 6) I can see I am getting between 50mins and 90 mins of deep sleep per night. Research suggests that this is not quite enough and I am looking to try and understand how I can get more time in deep sleep.

I already read before bed for 30 mins or so to not be on a screen and I typically stop eating 2 hours + before bed. I limit caffeine intake to between 5am - 11am and I train in the gym regularly. I also work hard at home and in my job.

I'm looking for some tips to help me get a deeper sleep. Can you help?

PowerSarge

Update: I did some research and identified Magnesium Glycinate as a supplement shown to aid in reaching longer deep sleep. After a couple of days of taking this, I have found a significant improvement in how much deep sleep I had last night and hope that this is a sign of things to come!

yirara

Please don't believe these devices. If anything, they guess how well you're sleeping. If I use a fitbit it tells me I wake up 40x per night. If I use a garmin I don't wake up at all despite going to the loo in the middle of the night. Heck, it even thinks I have naps during daytime while I'm working. Basically, go with how well you sleep and how rested you feel.

PowerSarge

Additional Update: WOW - Magnesium has changed the game for my sleep.

Fitbit indicates what I can already feel - More restful and better quality sleep!

tjknharrisfam

regular daily exercise, limiting noise in the night can help, no screens in the night on waking. I struggle with sleep too. I alternate meds and supplements at times of more than 3 nights without much sleep too help.