It shows up on a lot of google searches to do with sleep and it is likely you already saw it, or certainly already know a lot of what it contains…
Here is Bryan Johnson “How I fixed my terrible sleep” - he claims to have had an eight month period of “100% perfect sleep” (whatever that is).
@Ivegotabike Thanks i will follow up on it.
I tried many things i build +95% sleep consistency going to bed the same time and getting up the same time every day also weekends.
I killed alcohol almost completely (maybe 3 times per year and very limited) since years meanwhile.
Caffeine intake, max 2 cups of coffee last one latest 9 am in the morning.
As least refined sugar as possible. I don’t remember my last soft drink but also years ago.
Good sleep environment, dark and cold room.
Good sleep gear blankets where i don’t sweat but also not get cold. Hardware wise everything done.
Supplemental stuff what ever you can take, i took it.
Sleep restriction therapy one of the hardest but also best methods to tackle sleep issues.
Now meds, etc. etc etc.
@Alex i also reached out to the Whoop AI to analyze sleep patterns and just sharing because its somewhat interesting.
I told you i have a neuromodulator.
In the first place i had a „DRG“ always on. It broke, after my sleep got worse regarding wake times.
It was reimplemented and my sleep got better.
It broke again, my sleep got worse.
I got a new system implanted. Its called „SCS“. This system works in a burst mode 30 seconds stimulating 90 seconds pause. Since then my sleep gets worse regarding falling asleep and night wake times.
The settings can be adjusted so i reached out to the manufacturer to discuss this observation and see if they have similar experiences and see if a change of settings could be beneficial.
Could be something at least.
I’m seeing a lot of similarities between us as I’ve read this thread. Sleep issues, stress management, HR+ workouts, coffee usage, sugar, etc.
Like you I have tried a bunch of different approaches to resolve it and seen multiple medical professionals with no improvement. Thanks to @Alex and his suggestions for using AI, I finally broke down a few months ago and have had an ongoing conversation with it. More on that later perhaps.
I don’t have an implant, and as I read that last part, it seems like this is the most likely cause of your sleep issues. I don’t know anything about what it is your implant is for, but it seems from your last post that changes with it led to improvements or setbacks in your sleep. You are probably on the right track there.
I’m not sure AI would help you based on what I have read in your last few posts, but I will say this. The AI can aggregate a lot of data way better than a human can and cross reference it better than any single medical professional may be knowledgeable in one area but not others. If you take it far enough you may be able to find a solution or a number of them you can try out.
I’m about 2 weeks into a new approach and I might share the results and document it if things are working. It’s too early to tell.
I wish you well with your headwinds and hope things turn for you soon, and I look forward to seeing your updates and progress.
This is very interesting, it would be so cool to see you have some major improvement. Please keep sharing.
You have to be careful and cross check because AI tends to feed on our thoughts, but for sure it can give amazing ideas to explore and well founded thoughts on lots of stuff.
Good evening,
thanks for your feedback and interest.
Let me update on the actual situation:
I changed the settings of the implant (its an SCS, spinal cord stimulation, basically it stimulate the spinal cord with electricity with short bursts to eliminate pain).
Long story short: it did not change anything so it doesn’t seem to be this.
My sleep remains trash. I sleep more or less enough but still only bc I am in bed for 9-9,5h which results in maximum 7,5h mostly 6,5 to 7. Super fractured, waking up 20-30 times and specially the 2nd half of the night is bad.
I am fully functioning in my job, no daytime deeps or something like this I also cannot nap at daytime so maybe I fine with this lower amounts of sleep.
Training related I am back to exclusively power zone 2. I set 128 bpm which results in 126 in avg with the up and downs. I ride between 30 to 90 minutes based on weekday or weekend. Longer than 90 mins is too challenging for me (my ass 
).
Regarding sleep I see no impact if I train or not.
Regarding AI I agree to Alex. It’s also my experience, that it’s likely to tell you what you want to hear. Anyways sometimes helpful to open and extend the horizon and look at factors which are maybe not too obvious.
Cheers
Yeah, some people function fine on less sleep, I am a strong believer in the value of good sleep but when I was younger lack of sleep felt like a killer and while I try to avoid it, I am a lot more functional now on low sleep than I used to be. It seems like you need to not give up but at the same time maybe need to not let it dictate your life or cause stress, stressing about lack of sleep… I don’t know. I don’t remember, but what caused the start of your sleep problems.
ChatGPT is the worse, trying so hard to be your best friend… Claude is a bit more neutral but has these tendencies as well…