231–240 of 274 posts
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Punishment for having a good time Friday night until 6am, then waking up at 7am your usual time? Seems unreasonable
You want to stick to a sleep schedule but also break it and still have it work the same? Seems unreasonable.
I don't need "punishment" for something I want to do (stay out on Friday)
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Skip the naps; take the tiredness as punishment, go to bed at a fixed time. The trick is consistency, and a nap will interrupt said consistency. Usually you can function fine with a few hours less sleep, as long as it's not a regular event.
Punishment for having a good time Friday night until 6am, then waking up at 7am your usual time? Seems unreasonable
i also want to add thats its better to get 6 hours of deep sleep then trying to sleep and basically awake whole night.
and best tip to get tired is to wake up early and do some exercise during the day.
also eat at the same times every day.
routines x3
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For the fixed wakeup time: 1. What do you do if in a situation where you'll get a low amount of sleep. Nap mid day? 2. What about social stuff? I'd love to get up at 8 am most days, but then any social event in the evening throws that off. Naps might fix the latter, but I have trouble napping due to onset insomnia. Unless I'm extremelt fatigued.
Pick a time and stick to it. Doesn't matter how little sleep you get. It also helps to have a meal as soon as you get up. And meal is anything with calories in it. I.e. a cabbage leaf is fine. This helps reset your circadian rhythm (great for jetlag too).
What do you do with social events etc though. Nap? Just be tired? If they're 1-2x per week I guess I'd need a later fixed time.
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A fan. I sleep like a baby with an extremely loud fan roaring in my face, as long as the noise is consistent. Sort of like being in an airplane. Would you fall asleep with someone whispering in your ear? Earplugs can only reduce the intensity of sounds, but the distracting part is the detail/variation/information in them. Even in a quiet room, putting in earplugs guarantees I will stay awake listening to my own heart…
If you have sox (free, cross platform, open source) installed, you can run e.g.: play -n synth 08:00:00 pinknoise for 8 hours of noise -- you might prefer either whitenoise or brownnoise, and maybe play around with the eq or other effect options to modulate the output if you want a little variation. If you skip the duration it'll play til you ^C.
play -n synth brownnoise synth pinknoise mix synth sine amod 0.3 10
I could write an essay about my battle with sleep. I'm in my 30's and I finally think it's solved. Sleeping meds, sleep studies, CBT-I, you name it - I've done it. My ultimate solution ended up being: - Earplugs - Exercise - Waking up the same time every single day, no matter how late I stay up. CBT-I had me wake up at 6:30 am every morning, and go to bed at 1 am. After a week of exhaustion, I started falling asleep…
- Good sleeping mask that doesn't press on my eyeballs
- Good earplugs
- Not doing anything crazy for a few hours before sleep
- No coffee/caffeine if possible
Earlier quoted context omitted.
Pick a time and stick to it. Doesn't matter how little sleep you get. It also helps to have a meal as soon as you get up. And meal is anything with calories in it. I.e. a cabbage leaf is fine. This helps reset your circadian rhythm (great for jetlag too).
I'm assuming this is just temporary and eventually it's just smooth sailing and you get sleepy? What do you do with social events etc though. Nap? Just be tired? If they're 1-2x per week I guess I'd need a later fixed time.
No, you pick something you want permanent and just do it.
Eating early after waking is helpful. I drink tea with L-Theanine before bed and reduce blue light. I take melatonin when I really need it, which is rare.
https://www.ncbi.nlm.nih.gov/pubmed/22214254
I'm not naturally an early riser.
> What do you do with social events etc though. Nap?
I eat low carb, I drink a lot of water and I exercise. Makes it a lot harder to be too tired to function. Only 4 hours of sleep? That's tough, rework your day to only do non creative things that don't require too much thinking. Admin, emails etc.
I also have a 10 month old which helps me avoid social situations that are not valuable.