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I’ve been tracking my sleep for months and notice my deep sleep is consistently low, around 45 minutes a night. I stick to a dark, cool room and a regular bedtime, but I just can’t seem to increase that restorative phase. I’m wondering if anyone else has hit this plateau and what, if anything, moved the needle for them.

I've been there. Deep sleep hovered around 40-45 minutes for months. I kept a cool dark room and a steady bedtime too. Then I started a simple wind-down ritual and moved my last workout earlier. After about two weeks the deep phase crept up to the mid-fifties. Not dramatic, but noticeable in how I felt in the mornings. I still don’t feel like I “cracked it,” but it moved a bit.

Could it be that daytime stress or caffeine timing is the real limiter? I chased a bunch of tweaks and then wondered if the culprit was something I wasn’t logging. I started tracking daytime energy and mood alongside nights, and the pattern pointed somewhere I hadn’t looked before. It didn’t fix it, but it shifted what I tried next.

I tried magnesium for a week and, honestly, didn’t see any change in that deep phase, so I dropped it.

One random night I lapsed into a tangent about routines and found I’d been snacking late, which nudged the whole rhythm. I cut late eating and kept the lights dimmer after that. It felt odd at first, but I kept at it for a few evenings, not sure if it helped or if I just got used to it.

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