Sleep Advice Needed
Well been a while since I posted as I have been quietly tracking myself and trying to bulletproof myself though trial and error. For the most part its is going well and I have marked improvement all around with one major exception . . . . SLEEP
So I have always had trouble with insomnia and falling asleep and have always struggled in the mornings with feeling extremely tired, to help identify the real reasons I was using the sleep cycle app and now my preferred weapon off choice the fitbit flex as this can track me and not produce the false readings of my wife's movements.
While not 100% accurate its a least a guide and has show that I really don't sleep, every night is restless as an example last night I went to bed at 11pm until 6.30am in that time I can see that I spent the whole time restless with only 1hr 8mins of deep sleep.
Now while we need both types of sleep it seems I rarely get a deep sleep state and when I do its very broken. Below is a list of a few days of tracking at what my fitbit (and confirmed by sleep cycle) is showing me, I go to bed at 11pm but takes me along time to fall asleep;
24th - (12.19am - 8.24am) @ 236mins restless (18x), 3h 47mins deep sleep
23rd - (12:12am - 6.33am) @ 194mins restless (16x), 2h 55mins deep sleep
22nd - (12.02am - 6.30am) @ 159mins restless (10x), 3h 6mins deep sleep
21st - (1.35am - 9.25am) @ 187mins restless (11x), 2h 30mins deep sleep
20th - (11.50pm - 9.24am) @ 315mins restless (20x), 2mins awake (1x) , 3h 57mins deep sleep
19th - (12.41pm - 6.30am) @ 211mins restless (12x), 1h 39mins deep sleep
18th - (12.30am - 9.54am) @ 210mins restless (18x), 2h 15mins deep sleep
I can go on but I remain the same on all nights, with a long time to fall asleep, and very interrupted sleep so even the deep sleep is not in solid blocks. My wife's tracking shows she sleeps for long solid periods and has around 7hours of deeper sleep per night.
I have a temper mattress and pillow to improve my sleep, have tried taken variable doses of melatonin both short and long release, I try to reduce computer work late at night and use flux. Have tried the techniques and ideas in the blog articles here and nothing is helping, what am I missing?