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drewcon | 1 year ago

Sample size of 1.

A disc herniation caused me pain all night until it eventually destroyed my circadian rhythm. Even after it healed and the pain went away I had terrible sleep disruption. Up every 90 minutes, couldn't fall asleep until 4 am, waking up at 4 am. The works. Going on a few months.

Then I found sleep restriction.

First two weeks were brutal, but then biology takes over. And just like that, in a couple weeks, you rebuild you ability to fall asleep naturally and you're back to normal.

And in retrospect, this is exactly the approach we took to sleep training our young children. I swear by it.

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e12e|1 year ago

> Then I found sleep restriction.

Get up when the alarm rings, no naps?

Ed: Ah, I see - mechanism is basically that - but the addition of not going to bed "too early" (compared to when you plan to get up):

> Some sleep-restriction methods involve shortening a person’s time in bed to the average amount that they actually sleep per night. Other methods delay a person’s bedtime.” For example, If a person objectively sleeps for 5.5 hours, the experts allow the person to be in bed only for six hours. A preliminary lab study in which participants delayed their regular bedtime by two hours showed that such sleep restriction can reduce the number of arousals during REM.