The science publication complex is incredibly problematic.

The subtitle is UCSF-led study finds that insomnia, but not lack of sleep, may hasten brain shrinkage.

From the public results only[1] (I don't have a copy of the whole study) they studied the following things looking for correlation with brain decline:

* short sleep duration

* sleep quality

* difficulty initiating sleep (DIS)

* difficulty maintaining sleep (DMS)

* early morning awakening (EMA)

* daytime sleepiness

They only found that the middle four were correlated. I don't know what exactly "sleep quality" is but the others are pretty easy to understand. And the point is that the duration of a person's sleep is not what mattered, it was the quality.

[1]: https://www.neurology.org/doi/10.1212/WNL.0000000000209988

I like how scientists use words like less and more as if we know what reference points they are thinking

Sorry to hear that! I hope your sleep quality improves. :)

Have you tried afternoon naps to compensate? I remember reading this theory a while back that we sort of naturally switch to a different sleeping cycle over the course of our lives, where older people tend to stay awake at night and sleep during the day as a sort of evolved way to split shifts for camp defence during the tribal era. No idea if there's any solid data to back it up though.

I've also found it's hard to sleep in, I recommend going to sleep sooner. It's like I'm hardwired to wake up at a certain time, the only thing I can control is when I go to bed.

ahh the old 3am ruminating toss and turn never fails to put me back asleep a half hour before my alarm goes off and mostly never closer to solving the problem at hand

I noticed that too, but assumed it is a natural part of the body being in stasis and no longer growing/developing. I definitely remember being most tired during teenage years and other phases when the body was changing. You and others seem to imply that it has to be with increased stress, and maybe so, but I would like to see data on other cultures. Does someone who has been farming since age 17 have the same sleep patterns in middle age?

There is a natural reduction in sleep quality as we age. This is related to the decline of health in aging.

I thought work stress kept me awake at night, but it was sleep apnea. I had a device that propels the lower jaw forward, to clear the throat, it stopped apnea but moved my teeth, but I then was brave enough to lose ~5kg (sleeping more makes you brave), and now I don’t need the jaw device.

Two low impact things to try are:

* A very small amount of melatonin. .300 to .500 mg.

* Breathe right strips, these increase airflow

Other health issues can also cause wakefulness.

what works for me in this case is to pop in a single ear bud and turn on an audio book I've already listened to.

because there is a narrative, it shuts down rumination. because there's nothing novel, my brain is quite happy to drift off to escape the tedium.

My issue is I seem somehow wired to wake up early. I sleep better when I go to bed earlier. Screen use seems to have nearly no impact on my sleep, and what has the most impact is the type of screen usage (i.e. reading news, books & watching film is fine, but instagram/tiktok before bed tends to lead to worse sleep for me).

Moving my phone from beside my bed to across the room dramatically improved my sleep quality.

I started exercising (a lot) in the year and found that has helped me fall asleep faster. It doesn't have to be a whole lot either. 30 minutes of jogging or fast walking is enough to do it for me. I definitely feel it on days where I sit and do nothing. I have a harder time falling asleep.

Taking a magnesium vitamin pill before sleep helps a lot. Try it out.

Not there yet (or maybe I am, going by my country's average male lifespan), but after years of wondering what the fuck sometimes happens I finally realised what mostly causes sleep issues for me:

- not getting rid of screens at least 30 mins before I hit the bed (60 is ideal)

- not getting tired/exercise enough during the day

- sleeping in the afternoon and anytime during the day more than 40-50 mins

- having coffee after 4-5pm

- having dinner after 8-830pm (though this is minor and I am not really sure it affects much)

- and this is the biggest culprit of all (or maybe second worst - next to screen time): even though it's past my sleep time (1030pm) not actually just getting down on the bed and close my eyes and just try to relax even though it seems maybe I am not sleepy. This also applies if I wake up before my wake up time and I do not force myself to go back to sleep that is at least "kinda" pretend i.e just lie down closing my eyes.

What helps:

- reading myself to sleep (paper books are what I read, so not sure about e-readers)

- hot chocolate (half glass) after dinner but 10-15 mins before hitting the bed

- allergy medication (when it becomes unbearable for me) :D (no it's rare for me to take that and I don't take without asking my doctor)

- listening to rain/thunder sound on my phone from a distance

- if there are things pending or things bothering in my head → then heading to my ToDo list "TCOT" (abbr. for take care of this) in Reminders.app and log/dump it there before hitting the bed → I have noticed that those things usually do not bother me at night then (but I don't have much personal/anecdotal data on this either)

Matthew Walker, author of Wy We Sleep agrees with you. He has a page where he addresses some common reader concerns and criticisms and anxiety around quantity and quality of sleep is something he acknowledges:

https://sleepdiplomat.wordpress.com/2019/12/19/why-we-sleep-...

In that same post he addresses some of Alexey Guzey's oft repeated criticism of his work.

This

When I am 86kg, I have quite heavy sleep apnea. When I am 83kg, I don’t. Everyone has different possible actions, because for some it is due to the shape of the nose cartilage, for others it’s the throat, but discovering that made a world of difference.

I wake up in the morning and I’m awake. And courageous. It’s incredible.

Same here. My CPAP changed my life literally on the first night. I woke up feeling 20 years younger.

How’s the noise? Do you have a partner? I do day and night apnea and love to try a CPAP but my partner needs a quiet room to sleep.

What features/specificities should one consider to choose a model? Can I buy second hands, does some parts wear off?

Maybe should get one for when she don’t sleep at home, I’d love to feel rested at morning sometimes.

> We work in the sleep space

Is this another way of saying you work from bed?

Fearmongering? Misinformation? Something with a vector around there probably.