>>11516527Drink a medium sized glass of water before you go to bed. About 12 oz. Best if it's just pure, filtered water, room temperature. Set your alarm for 3 hours. Get up with alarm, keep calm, wake up enough to get to the bathroom & pee. Drink another ~12 oz. glass of room temperature water. Calmly, relaxed. Set alarm for 4 hours. Go to bed. You should be awake about five minutes for your bathroom break. The key is to remain calm, don't really wake up 100%, just enough to pee & drink more water.
Adjust slightly if you want to, but set a regular schedule and try to keep as close to identical each night as you can. So, you could go 3/ 1/2 hours first sleep & 3 1/2 or 4 hours second sleep. You'll find that when you get back into bed for the second sleep, you'll almost immediately go into deep sleep, but your comfy & relaxed. You'll have had time to reposition yourself into bed.
The first few nights or week or so it might take some getting used to. After the first week it will be normal. You'll get up ready to pee after the second sleep.
What you've done is accomplished at least 7 hours of sleep that are effectively contiguous. That 5 min interruption won't affect you so long as nothing exciting gets you fully awake or takes you out of that relaxed state. Even if you reduce or stop drinking water, your body will remember it needs that pee break, right on schedule. But, drink the water anyway. It's a good opportunity to help cleanse your body during this downtime.
Don't eat before bed (an hour). Don't computer or smartphone or TV or other bluelight activities the hour before you go to bed. Read a book (or similar, maybe play a board game with yourself or someone else) with a strongly yellow light, not even bright white. More like strong enough candle light to read by.
Once you're on schedule, a month or so, you can make adjustments. This is base training on which to build.
