I’m surprised no one has mentioned sleep restriction. About six months ago I herniated a disc pretty severely in my lower back. Initially totally messed up my

I’m surprised no one has mentioned sleep restriction. About six months ago I herniated a disc pretty severely in my lower back. Initially totally messed up my sleep with real pain…then the pain turned to annoyance and just caused me to wake up frequently and have a tough time ignoring and going to bed. And eventually the pain went away all together…but what was left was a major sleep problem. Couldn’t go to sleep, couldn’t stay asleep. And I have been a perfect sleep through the night sleeper my whole life. Was super rough. Benzos didn’t really help. But what did was sleep restriction. I must have totally obliterated my circadian rather over months of dealing with the back pain. So I set hard 6 hour sleep time every night. In bed at 1:30am. Out of bed 7am. Even if you don’t sleep a wink. Up same time. Then immediately go outside and stand in the bright sun. Spend zero time in the bedroom other than to go to bed. Rinse repeat. First couple days were brutal…but then it started to come back. I was tired again at night. My body was begging to sleep. And getting up in the morning got hard. And after two weeks…added 15 min. Earlier bed time. Two more weeks…15 more minutes. Two months later and im totally back to normal.