I’m trying to adjust my sleep schedule to become a morning gym person, but it’s been tough. I often wake up feeling groggy. I get sunlight right after waking up, drink water, stretch, take vitamins, and work out hard with lots of cardio. I’m a healthy 27-year-old, but my average deep sleep is only 10%. I’ve read it should be around 20-25%.
Here’s what I think I can improve:
Adjusting to the new schedule.
Reducing screen time—I’m a coder, so I’m on my laptop, TV, or phone all day. I watch YouTube videos to fall asleep. After dinner around 8 PM, I’ll put all screens away and spend time with family or read.
Start daily cold plunges or ice baths for 1-3 minutes. I think I struggle with stress, so this might help.
Try to think more positively, smile more, get massages once a week, and do hot yoga once a week to relax my mind and body.
Maybe meditate before bed.
Any other suggestions? Thanks for the help. I’ll try these changes for two weeks, post an update, and see a doctor if needed.
Some common prescriptions for improving deep sleep are doxepin or trazodone. Talk to your doctor, as these can help, but they’re antidepressants, so be careful. Herbal options like Sleepytime tea might also help. I tried CBD, but the dosing was tricky, and it’s expensive, so I didn’t stick with it.
I’ve noticed there’s a specific time window for me to fall asleep. If I miss it—either by going to bed too early or too late—my deep sleep suffers. For me, it’s between 10 and 10:30 PM.
Edit: Even with perfect timing, I only get 13-15% deep sleep.
Julias said:
This might be controversial, but I’ve started drinking low-dose THC drinks, and my deep sleep has improved. I also sleep longer than usual.
But THC can mess up REM sleep. Are you still dreaming on a low dose?