The one that helps us let go (Mining the comments #22)
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- Опубликовано: 8 июл 2024
- In this edition of Mining the comments, Coach Daniel looks at a question from Ilia who wonders if somewhere between 5.5 and 7 hours is a good sleep window.
We learn that just as lifestyle changes lead to us losing weight because they are sustainable, so does a sleep window that we feel good about not changing.
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Not sure where to start on your path to sleeping well? Check out these playlists!
This is natto - the perfect place to start learning!
• This is Natto - Start ...
Success stories - if you need hope and inspiration, this is for you.
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Unrefreshing sleep - when you always feel tired or exhausted.
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Momsomnia - if you’re a mom or becoming a mom.
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Heard online - when you’ve worried about claims made about health problems and insomnia.
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Best!
This content does not constitute medical advice, diagnosis, or treatment, and should never replace any advice given to you by your physician or other qualified healthcare providers. 
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Hi Daniel, do you have some information about sleep and musculation? Do you really need to sleep 8 hours to build muscles? this is an extended topic in the weightliftting world
I saw an interview with Ronnie Coleman and he said when he was winning all his Mr. Olympia titles he was sleeping about 4-5 hrs a night. There's also an interview out there where Arnold recommends to sleep 6 hours instead of 8 to be more productive in the day.
@@JP-sg2qr well, but those cases have a lot of steroids in the middle, I was talking about something more natty xD
Hi there! Your comment actually inspired this weeks Heard online in which we look at this, coming out tomorrow. Let me know how it’s sounds 👍
@@thesleepcoachschool8192 ohhh great, i'll be there ☺
Heard online playlist is the life saver for me
I’m so very glad you found it, and that it has been so helpful :-)!
I really love the answer. and yes you did expose me with trying to controlling stuff 🤣 im on path of recovery which feels really great and i guess sleep window duration was my way to try to stop insomnia if it re appears again.
There you are :-)! So glad you found it, and then it made sense. And I can tell it did because what you said here I think a spot on! But more than anything, I’m really glad that things have become easier for you 🙂
Hi Daniel
I'm starting a new sleep window 12 -6am but my sleep pattern at the moment is very confused. I sleep only 2 hours from maybe 5am - 7 am every morning every other day.
Will it be difficult to program myself to this new 12 -6am sleep window?
Many thanks
Hi,
I think for any of us humans who attempt to program ourselves, it becomes tricky because sleep and feelings become peaceful when we don’t try to have control.
If you check the This is Natto playlist you can learn about the timeless sleep window which I think can help much 🙂
Hi Daniel. You talk about not checking time and chasing sleep. Is it recommended to only check time when you are up for the day? I log my sleep by checking the time when I get into bed and when I get up for the day (which is me not being able to fall back to sleep. I'm dealing with sleep maintenance insomnia). I'm currently trying be able to sleep through the night or at least fall asleep after the 5 hour mark.
Hi. I might be able to help with this. In itself, knowing the time at night, or logging your sleep hours, or even, for example, a sleep quality spreadsheet wouldn't be an issue. The problem arises when we're looking for actions to take depending on the numbers. Even if we don't have specific values or actions in mind we're repeatedly spinning those associations round our mind: "I may need to take action if this situation continues or gets worse". What all that does is program our deep brain to get or keep us ready for that action, and that readiness state, that we call anxiety, or hyperarousal, is what interferes with sleep.
The paradox is, your system will be arousing you later in the night so you're ready for the action you need to take to 'fix' being awake. It's 'not safe' to be asleep at a time when there's a 'danger' of being awake.
I hope that's helpful
Andrew
Hi! Thanks for asking and Andrew, thanks for the amazing reply. This is going to be the video for mining the comments this week on Friday, so I hope it will make a lot of sense. Let me know!
Thank you@@AndrB7. I think part of it might be that I am checking my clock to see when it is my sleep window when perhaps I should just have a period of time where I don't check the time and just go to bed when I feel sleepy enough. Been doing sleep restriction for 3 weeks (mostly no improvements) and falling asleep has been quicker for most nights (I still think I may have some mild sleep onset insomnia) Before I was doing cbt-i I'd fall asleep around 12 or 1 after being in bed for at least an hour and only sleep 5 hours. That'd be ok if I could fall back to sleep but I can only get back to sleep 1.5-2 hours later and by that time i need to be up for work. I have noticed that I get really sleepy starting between 10-11 the last few nights but i push myself to try to stay in the sleep window. I am wondering if simply letting go and sleeping when my body tells me to would gradually help me start sleeping through the night again?
Thank you Daniel. I look forward to the video