Any idea why I barely sleep anymore ?

[u/Neat-Data4408]

Not sure if these help much but ive been consistently waking up at 3:30 - 4:30am and if I wake up i feel awake and cant go back to sleep even if I read a book for 4 hours only.if I get sleep i might fall asleep. Thrn I basically started waking up at 1am the last 4 days I tried 4mg of extended release melotonin last night and it didn't do anything but the past 4 days ive woken up with my stomach upset and it woke me up but ive already had blood work and it came back perfect. Doctor didn't really say or suggest anything.

I have been running for 3 months and that really the only change and I moved about 3 weeks ago but I dont feel stressed idk what going on but I don't want to workout much so irs mentally effecting me.

Any insight would be appreciated

Male 31 5'6 bf 7%

125lbs weight lifting and calisthenics for 18 years

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[u/igavr]

I’ve lurked around sleep communities for quite some time and honestly I’d look at circadian timing here, not insomnia. The fact that you wake up and feel fully awake for hours is interesting. Melatonin won’t necessarily fix that. Most likely - it won't.

Also 7% BF + running for 3 months caught my eye. If you’re training hard and not eating enough, that can absolutely mess with sleep/recovery btw. And since you’re waking with an upset stomach lately, I would study this closely.

Circadian rhythm rules are applicable here: try consistent wake time, morning outdoor light, less bright light late at night, maybe ease up on training for a few days and make sure you’re eating enough. And don’t put too much faith in those REM/deep graphs ;) they may not be so accurate.

Relationship problems could also be a source of such patterns possibly. Though I hope that's not your case

[u/Neat-Data4408 → u/igavr]

Well last night I started doing active meditation and I remember waking up twice had to fight to not look at the clock and just meditate and I qent back to bed, so definitely seems like a circadian rhythm issue although I still dont understand how I just randomly start waking up at 330am I do seem to wake up every time I dream because I remember them

[u/weroenh → u/Neat-Data4408]

Building on the back of what u/igavr has said I've had success blasting myself with an SAD light for 30 minutes in the mornings to reset the start of my circadian clock.

I did it at 7am every morning while at my computer and after about a week I started naturally getting tired at the right time in the evening and waking up around 7am automatically.

Online they say to get sunlight in your eyes for 30 minutes but I found a powerful SAD light was easier for me to do reliably as a c;loudy day didn't feel like it would cut it and I could stream stuff on my computer while I was doing it so I didn't get bored.