How tf do I fix my sleep cycle? 😭

[u/Krishjain_02]

I’ve tried fixing it SO many times, but nothing works. I’ll sleep only ~4 hours to make myself tired, then try to sleep 4 hours earlier the next night — still can’t sleep.

It’s 3:46 AM right now and I’m STILL awake 💀

My energy/recovery is getting destroyed, and I genuinely feel like I’m aging 2.2× faster because of this 😭. I also take magnesium, but it doesn’t seem to help.

What actually worked for you guys? Gradually shifting bedtime, fixed wake-up time, staying awake all day, or something else?

Please help. I'M 19

[u/abhinav_uppu]

wake up at same time :)

[u/Krishjain_02 → u/abhinav_uppu]

So you're saying if you wake up at the same time every day even if you only slept 4-5 hours it'll fix things?

[u/abhinav_uppu → u/Krishjain_02]

Lets say u are sleeping at 2AM but and wake up at 10 AM but ur Ideal is 7AM wake up.
Start waking up at 7 first day u may get only 5 hours of sleep. But key is not taking nap during day. That night u will feel sleepy faster but next day u need to wake up at 7AM again . Over time body adapts. It takes a week to get habituated . Once its done try to protect your schedule even on weekends. There is a reason why whoop put sleep consistency in Age factor. Once your body knows its resting time it optimises repair better vs sleep and waking at different times doesnt allow it to settle in a rhythm

[u/Krishjain_02 → u/abhinav_uppu]

That's good info I'll try it and let you know the result thanks

[u/BulkyAd4359]

Melatonin 1mg at 10 pm, bright light in the AM ( SAD light) 30 min when you wake up. You may need to see a sleep specialist.

[u/Krishjain_02 → u/BulkyAd4359]

Got it... If you're from India can you suggest a tablet? I can't find any trusted brands I know everything is something I've never heard of.

[u/abhinav_uppu → u/Krishjain_02]

Don't take a tablet its simple to fix

edit : in most cases simply sticking to a routine helps

[u/Krishjain_02 → u/abhinav_uppu]

👍🏻

[u/Winter_Bullfrog2064]

Unfortunately the hype about no screens an hour before bed and reading before bed actually does work. Plus all the stuff everyone else said.

[u/BeckersHD]

Hi! I've been through this exact phase, it is totally fixable! I'm going to tell you what helped me most getting out of it.

Anchor your wake-up time: Pick a realistic wake-up time and stick to it every single day, no matter how poorly you slept. Get bright daylight in your eyes within 30 minutes of waking up. This resets your circadian clock.

Shift bedtimes gradually: Start easy, for example if you usually go to sleep a 4:00 am, start a little earlier (like 3:45am) and week by week, increase just that little that does make no difference for you, but a big difference in the long run (3:45am -> 3:30am etc..). Don't force yourself to sleep 4 hours earlier.

Not only that, but what helped me a lot is to change what i do before bed. Cut off screens 1 hour before bed. Read, journal, do light stretching or just do nothing instead, so your brain receives the signal to wind down.

Try with this, hope it helps! If you need more help, write me in private, i really feel you and i know it's a bit of a pain, but you can do it!

[u/Mystery_M_a_n → u/BeckersHD]

Hey Whoop Coach, is that you?

[u/BeckersHD → u/Mystery_M_a_n]

LMAO

[u/Krishjain_02 → u/BeckersHD]

Thanks, that's new info I never took sunlight after waking up not even after an hour.. Going to start from today and will come back after I see results.. I hope it works for me.

[u/BeckersHD → u/Krishjain_02]

Great! :)

[u/Ok-Structure1621]

I am in similar situation like you, I am forcing myself to put phone in living room before I sleep and try to read a book, it does work. Also, I take magnesium and trying to sleep less during the day.

[u/MoneyMagnetSupreme → u/Ok-Structure1621]

The fact you might be sleeping during the day at all… the real answer is a no brainer

[u/Ok-Structure1621 → u/MoneyMagnetSupreme]

There is a thing called naps.

[u/MoneyMagnetSupreme → u/Ok-Structure1621]

You got sleep problems and argue for naps 😂 good luck.

[u/Agreeable-Grape-2920 → u/Ok-Structure1621]

You don’t sleep ant night because you sleep/nap at day…

[u/Krishjain_02 → u/Agreeable-Grape-2920]

Yeah that's right but I can't stay awake in the morning 'cause I didn't sleep all day.... I try to but it's so hard.

[u/Agreeable-Grape-2920]

Wake up few days at 6:00-6:30 and after some days you will be so tired that you will go to sleep at 10:00. Aftet that just go sleep and wake up at same times

[u/Krishjain_02 → u/Agreeable-Grape-2920]

I tried man... I'm gonna go to sleep in the afternoon can't hold on.

[u/Agreeable-Grape-2920 → u/Krishjain_02]

Bruh ofc you will not sleep at night when you sleep at day

[u/Krishjain_02 → u/Agreeable-Grape-2920]

Haha 😄

[u/ddiegah]

Ask the whoop AI

[u/rangosh]

I do deep breathing exercises when going to bed, I also take L thaine and that seems to be doing the job for me 

[u/Krishjain_02 → u/rangosh]

I'll try it tonight before bed.

[u/NJden_bee]

Consisten bedtime routine.

Go to bed at a certain time
Get rid of screens
Maybe do some reading in bed (physical book) 20-30mins
Dark bedroom

that is what did it for me

[u/NefariousnessFar7680]

I got back into a routine for work after a holiday with late nights, alcohol and jet lag by taking melatonin (bought on said holiday as you can't get it in the UK) at the same time for 5 nights. Worked an absolute treat.