Ask HN: How can I fix my sleep schedule?

#1

Post by whitepoplar » Tue, Jun 21, 2022, 9:41 PM UTC

I've had trouble getting to sleep at a reasonable hour my entire life. Lately, I go to sleep at ~3:00am and wake up at ~9:45am. I'd like to get 8+ hours of sleep and go to bed before midnight, but after countless attempts, my body always reverts back to this ~3:00am sleep schedule. I've tried everything: melatonin, not eating past 6pm, reducing caffeine intake, regular exercise, but none of it seems to have a lasting effect.

To anyone who has had a less-than-desirable sleep schedule, how did you fix it?

Thanks!

Re: Ask HN: How can I fix my sleep schedule?

#2

Post by Hakashiro » Tue, Jun 21, 2022, 9:45 PM UTC

I have been recently diagnosed with anxiety disorder. I didn’t believe I was stressed or that I was a nervous person, I don’t have schizophrenia or any TOC, but I definitely do have anxiety disorders.

Is there anything bothering you? For me, I don’t have any recurring thoughts, but muscle twitching is very intense and stressful, especially when trying to sleep. I am taking benzodiazepines now, and it seems to be helping massively, but it is up for the doctor to decide this.

Re: Ask HN: How can I fix my sleep schedule?

#3

Post by boybroccoli » Tue, Jun 21, 2022, 9:47 PM UTC

hm, i’ve read blue light/screen time can mess with a persons sleep schedule (especially right before bed). And exercise is good, but you have to truly get a good sweat in. What’s it you’re doing while staying up till 3am, reading helps too! Something to tire the body and mind out is best! a good nightly routine so the body knows bed time is approaching :).

Re: Ask HN: How can I fix my sleep schedule?

#4

Post by jeanfrg » Tue, Jun 21, 2022, 9:57 PM UTC

Keeping phones out of the bedroom worked for me. They're a hell of a distraction subconsciously, too.

Re: Ask HN: How can I fix my sleep schedule?

#5

Post by robin_reala » Tue, Jun 21, 2022, 10:10 PM UTC

Have you considered that this might actually be a diagnosable disorder? I’ve previously had a colleague with delayed sleep phase disorder[1] and we were able to do things like shifting team standup to first thing after lunch, which allowed them to arrive at work at 12:30, then work through to 20:30. Really wasn’t any different to working with people in different time zones, just requires some thought about how you approach it.

[1] https://en.wikipedia.org/wiki/Delayed_sleep_phase_disorder

Re: Ask HN: How can I fix my sleep schedule?

#6

Post by legitster » Tue, Jun 21, 2022, 10:21 PM UTC

Don't do any intense mental stimulation after dinner. For me this is video games, but it is also social media or news.

I also found waking up early to do video games before work has been a quietly profound change. Having a selfish reason to want to wake up earlier makes it easier to go to sleep earlier.

Re: Ask HN: How can I fix my sleep schedule?

#7

Post by swammie » Tue, Jun 21, 2022, 10:28 PM UTC

Is your bedroom a sanctuary? A calming space without major distractions. No clutter, trash or junk? Make it neat. Keep it clean. Well ventilated and quiet. Provide reading material by the bedside. Soothing, low volume music. Dark with low level task lighting. Set yourself up for success. Keep the bedtime schedule NO MATTER WHAT. If you can't sleep, read, until you fall asleep. Give yourself plenty of time to allow this to work.

Navy sleep technique: https://www.youtube.com/watch?v=wZ7N7ngLu1A

Re: Ask HN: How can I fix my sleep schedule?

#8

Post by vlod » Tue, Jun 21, 2022, 10:30 PM UTC

Jocko Willink (Navy Seal) has a lot to say about this. He gets up at 4.30am but that might be unrealistic, at least to start with. :)

I think the trick is to commit to get up at a certain time, say 6.30am with no excuses.

Stay up till 3am if you want, but once that alarm goes at 6.30, don't snooze, just get up. Also don't take a nap during the day.

Eventually your body will tell you to hit the sack at 11pm.

Re: Ask HN: How can I fix my sleep schedule?

#9

Post by vlod » Tue, Jun 21, 2022, 10:47 PM UTC

vlod wrote: post #8

Jocko Willink (Navy Seal) has a lot to say about this. He gets up at 4.30am but that might be unrealistic, at least to start with. :) I think the trick is to commit to get up at a certain time, say 6.30am with no excuses. Stay up till 3am if you want, but once that alarm goes at 6.30, don't snooze, just get up. Also don't take a nap during the day. Eventually your body will tell you to hit the sack at 11pm.

Also what are you doing from 11pm to 3am? Video games or netflix maybe?

It sounds extreme, but maybe get someone to set parental controls (so you don't know the password) on your router so it turns your internet off at 10:30pm.

Then you'll probably be forced to read for 0.5 hour (ideally in bed), which will knock you out.

Re: Ask HN: How can I fix my sleep schedule?

#10

Post by wruza » Tue, Jun 21, 2022, 11:35 PM UTC

I thought that my attempts were countless, but when I actually had to fix it due to a psychological disorder, persistence and body scan method made their job in just a week or so.

Also tried melatonin, mostly out of curiosity - it clearly sedates, but doesn’t make me sleep. Tried common recipes like food, light, bed regimes, exercise, etc. Didn’t make a notable difference. I think these are for people with a mild or a specific type of insomnia/lag or maybe with a completely unhealthy habit.

Right temperature helped, good air too. Less stress helped, specifically I learned to say “fuck all that” at the end of the workday and to not bring it home. Not moving in bed after finding a comfortable position helped. (If you have to, move very slowly, that doesn’t “reset” the process).

When I want to not revert to 3 am, I just don’t. Everyday a reminder reminds me to go sleep and I do. My rhythms align in a couple months, but hacks work as well.