I'm surprised that AI didn't tell him that the most likely cause of regularly waking up around 3 am is a cortisol spike. Try some breathing exercises or some other type of stress relief throughout the day, and you might sleep better.
In my case, thinking too much about the causes of bad sleep actually contributed to making sleep worse, so if this guy is anything like me then this whole project could be hurting his sleep rather than helping.
I’m actually the author of the post and doing regular breathing exercises and some additional things. Pretty sure my cortisol levels at night are (currently) not an issue. Morning walks looking up into the sky also help me a lot. Falling asleep isn’t my issue
I grew up in the country side and unfortunately, where I live now, double glassing isn’t a thing unless you live in a recently built house.
That doesn’t nullify what you’re saying, obviously putting worries into sleep affects the sleep itself. Still thought it was an interesting project to build as I’m anyways cautious about noise and air pollution topics :)
You ever try just masking the noises with some white noise?
If you're regularly waking around 3 (as opposed to random times throughout the night) you might want to reconsider cortisol as a possibility, at least as setting a baseline wakefulness that allows you to be easily woken up from a noise. There is a natural cortisol spike at that time, and that combined with elevated levels from background stress causes the same problem for many people who fall asleep without issues, myself included.
The 3am part was just a random picked time. But interesting to know, thanks for sharing! I had some stress related sleeping issues about a year ago, that’s why I started with proactively provoking morning cortisol spikes and preventing them in the evenings which definitely helped. At that time I went through some personal challenges, so it made sense
Second this
Have the same pattern, issue is cortisol/stress, not sounds / etc that happen precisely at night
Built simular things tonwhat Op did (thoug using Oura for sleep tracking, not Garmin)
Result: no statistically significant variations in sounds, CO2 normal etc. Cortisol is what doctors/AI told me first
Embracing biphasic sleep is also an option if your life permits it