[dota_fanatic]

As another poster linked, you may be a slow caffeine metabolizer. I am and avoiding caffeine entirely makes a big difference.

Another thing that might be making a difference is what you do in the hour to two hours before sleep. If I do anything exciting, like sports, suspenseful media & games, or anything analytical, then that will delay how quickly my body relaxes into later in the night, which messes up the beginning of the night when deep sleep mostly occurs.

Lastly, if you're measuring your deep sleep based off of a device that isn't on your head, then take that data with a huge grain of salt. I compared sleep data from an Oura ring with the Dreem 2 headband and the ring was consistently so wrong as to be useless for driving better sleep behavior.

[clove]

My ring - thus far - has been extremely correct about my sleep, as far as my wife and I can tell.

However, its activity recording is extremely inaccurate. I get moderate/low activity scores every day despite engaging in intensive weightlifting sessions, riding bicycles, and going to jujutsu class. I lift till I cannot lift; I roll until I gas out... yet my ring tells me, day after day, I need to be more active.

[Duhck]

This is a great recommendation -- I dont really need caffeine but its a ritual I adore. I can definitely give it up so I think its where I can start. Thank you!

[krrrh]

See my comment above about using chocolate as a bridge to deal with caffeine withdrawal. For me the brain fog and headaches always made it hard to transition to getting off caffeine, but chocolate is a good methadone for a week.

https://news.ycombinator.com/item?id=38103097

[cco]

Really disappointed to learn they took the Dreem 2 off the market, it looked very interesting!