Sleep problems are incredibly common - most people experience them at some point. The key is identifying the specific issue and addressing the root cause. Below are detailed guides for the most common sleep problems, with both quick fixes and protocol-level solutions.
Can't Fall Asleep
Difficulty Falling Asleep (Sleep Onset Insomnia)
Taking more than 20-30 minutes to fall asleep after getting into bed indicates sleep onset insomnia. This could be caused by circadian misalignment, poor sleep pressure, anxiety, or stimulation too close to bedtime.
Waking Up at 3am
Middle-of-Night Awakening (Sleep Maintenance Insomnia)
Waking up between 2-4am and struggling to fall back asleep is often caused by blood sugar drops, cortisol spikes, alcohol, or sleep apnea. This is one of the most common sleep complaints.
Can't Stay Asleep
Frequent Nighttime Awakenings
Waking up multiple times throughout the night fragments sleep and prevents completion of full sleep cycles. This dramatically reduces sleep quality even if total time in bed is adequate.
Low Deep Sleep
Insufficient Deep Sleep (Low SWS)
Getting less than 1-1.5 hours of deep sleep (slow-wave sleep) per night impairs physical recovery, hormone production, and immune function. Deep sleep is when HGH is released and tissue repair occurs.
Low REM Sleep
Insufficient REM Sleep
Getting less than 1.5 hours of REM sleep impairs memory consolidation, emotional processing, and cognitive function. REM occurs primarily in the second half of the night.
Poor Recovery
Low Recovery Score Despite Adequate Sleep
Getting enough sleep but still waking up with low recovery, low HRV, or feeling unrefreshed indicates that sleep quality is compromised even if quantity is adequate.
Racing Thoughts
Can't Turn Off Mind at Night
Lying in bed with an active, busy mind that won't quiet down is a common cause of sleep onset problems. This is often related to anxiety, stress, or an overactive default mode network.
Low HRV
Low Heart Rate Variability During Sleep
Waking up with low HRV indicates poor overnight recovery and dominant sympathetic (stress) nervous system activity. This affects both athletic performance and overall health.
Waking Up Tired
Unrefreshing Sleep / Morning Fatigue
Sleeping adequate hours but still waking up exhausted indicates poor sleep quality, fragmented sleep, or underlying sleep disorders. The issue isn't duration—it's quality.