![]() He drives home in the dark after one of his hobbies most evenings, completely fine. I’ve been there when we’ve all been sat inside in the warm or outside in the dark in the summer and he’s fine. And yet he can be at one of his hobbies until 9 or 10pm sometimes, will often stay chatting with mates and he’s wide awake then. He says when he needs to sleep, he just sleeps and nothing can be done. Denies it’s age as he says he’s always been like it. He says he can’t help it and it’s just him. Whenever I try to talk to him about it, he gets very defensive. It seems extreme to me, I’m sure everyone has tired days but this is every single day. When he goes to bed he falls asleep quickly and seems to sleep well at night (he has a watch that monitors his sleep etc), he sleeps for about 8 hours a night in bed. He also insists on getting up at a set time each day saying if he lays in he won’t sleep that night. He’s very set on his bed time (won’t go to bed early as he will be up at 5am apparently!), but won’t go later either. Other times he will admit he “felt himself nodding off then”, we used to rewatch stuff so he didn’t miss it but I won’t do this now, I just have him constantly asking “who’s that?” etc. Depending on the time he might suggest we watch another one, I’ll say he slept through that one and he says he didn’t, he heard it etc and knew what was going on. ![]() Not “resting his eyes” or napping but full on, head back, snoring until the credits (this tends to wake him up). He will usually ask do I want to watch something, chooses an episode of something we are watching together, then within a minute or two, he’s fast asleep. He will get home and we will eat dinner (I usually wait for him as otherwise I really wouldn’t see him at all!), then I tidy away while he’s on his phone for a bit then by the time I sit down too it’s 9/9:30. ![]() I try to do absolutely everything around the house before he gets back so we get some time together. ![]() So we very rarely have an evening or day together. Even on his non hobby days, he has something going on (visiting parents, shopping etc) which means we very rarely start any sort of evening together before 8 or 9pm. He goes out and does hobbies 2/3 nights a week and all day at least one weekend day, sometimes both days. DP is mid 40s, average health, works a fairly physical job, no medication. While this may seem like a simple solution for those of us who find ourselves scrolling late into the night, Breus acknowledges that there is an added element of FOMO, due in part to the pandemic, making the Power-Down Hour seem a bit more daunting.This probably sounds silly but here we go. The order of each segment is what Breus claims is “the secret ingredient.” With this technique, you are not only addressing specific behaviors of self-regulation you are also considering the thoughts and feelings element. The final 20 minutes are for relaxation (such as meditation, prayer, or journaling).The second 20 minutes are set aside for hygiene (such as a hot bath).The first 20 minutes are dedicated to things that need to be done.The Power-Down Hour is composed of three 20-minute segments: How a ‘Power-Down Hour’ Can Reduce Sleep Procrastinationīreus studies the science of helping people sleep, and he helps patients with a technique he calls the “Power-Down Hour.” Featured in his first book, Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health, it is a strategy to slow your mind down while getting you to step away from technology and address daily procrastination (that could lead to sleep procrastination).
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