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Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

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Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#171

Post by left-struck »

kiwijamo wrote: post #147
throw7 wrote: post #98

very cool that dst has been killing us all this time.

I live in an area that observes DST and since most devices does the changeover automatically I've never noticed the switch. Only notice when other people start moaning about it. Wonder if it affects certain people more than others.

It deeply affects me. I’ve lived in places that have it and currently live where there is no DST. If my state implemented it I would try to negotiate with my workplace to keep the same actual hours so my schedule doesn’t change, if they refused I would consider moving, job or state.

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#173

Post by dchftcs »

t-3 wrote: post #134
thimabi wrote: post #87

I found the best way to ensure sleep regularity is by having a fixed wake-up time. If you don’t have one and you begin to set your alarm clock to early hours, the first weeks doing so will feel like hell. But eventually all will be worth it. The sleepiness during the day will disappear and, at night, your body will naturally want to get some rest early. Another strategy is to fill your day with deep work and exercise…

Alarms aren't foolproof though. I often shut them off in my sleep or sleep through them, so I have to keep the phone on the other side of the room AND change the alarm every week or two to prevent adaptation, and that still doesn't help if I can't fall asleep for whatever reason and end up sleeping through due to sheer exhaustion. What I've found that actually works well is alcohol; if I'm not tired at sleep-time, ta…

I have found that vibrating alarms on wrist watches to be very effective. For over 5 years I've been setting a vibration alarm on my watch and another backup alarm on my phone. I never slept through the vibration alarm. Granted YMMV

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#174

Post by beautron »

fastball wrote: post #167

My problem with regular sleep is that the sum of "good night sleep" + "energy for the day" is > 24 hours. Realistically I think it is about 26 hours on average. If I sleep for a normal amount (7-8 hours) I will generally have about 18 hours of energy. So if I just sleep when I'm tired my schedule is constantly shifting. If I go to bed when not tired I just stair at the ceiling for hours, which feels like a waste.

This matches my experience. I think I have a 25 hour circadian rhythm, which has me always wanting to stay up one hour later than the night before.

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#175

Post by xeromal »

thimabi wrote: post #87

I found the best way to ensure sleep regularity is by having a fixed wake-up time. If you don’t have one and you begin to set your alarm clock to early hours, the first weeks doing so will feel like hell. But eventually all will be worth it. The sleepiness during the day will disappear and, at night, your body will naturally want to get some rest early. Another strategy is to fill your day with deep work and exercise…

I think you have a key component in good sleep but there are 2 more imo.

The first is that phones and light break our natural sleepiness triggers and the second is that we don't exercise our bodies enough because of our sedentary lifetstyle.

I used to struggle with terrible insomnia and I still get bouts of it time to time but I've also found it's related to my laxing my 3 rules.

If I have a good workout about 5x a week, I turn off my phone and the lights 30 minutes before bed and take a good long shower in the dark and I have a regular alarm set at 7am that goes off 7 days a week, I'm almost guaranteed a good nights sleep every night. It also had the added affect of ridding me of my night terrors and sleep walking I used to have frequently but I'm 90% certain that was correlated to me using my phone in bed and it causing my brain to enter a weird state where it never really turned off.

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#176

Post by xeromal »

OJFord wrote: post #93
snitzr wrote: post #79

Sleep is like drinking water. No one says, "I'm gonna get dehydrated right now and then drink a lot more water later so it's OK." But people do this for sleep. You need to sleep right when you're tired, because being tired is a stress that will need more time to heal the longer it goes. Sleep timing is underrated but it is just as important as quality and amount.

> No one says, "I'm gonna get dehydrated right now and then drink a lot more water later so it's OK." Err yeah they do? That's 'a night out', 'going out for drinks', 'night on the town', etc. Sort of get the point, but not a brilliant analogy ;)

I think the analogy holds if you consider all these behaviors as negative behaviors which they are.

But you're right, people do say it so he's wrong. You could rephrase it as going on a bender and not eating/drinking as healthy is probably just as bad as lack of regular sleep.

I've walked myself into a circle. You're right

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#177

Post by xeromal »

hackernewds wrote: post #52
matwood wrote: post #12

One of the best things I ever did was start going to bed and waking up at roughly the same time every day regardless of weekend or weekday.

in what ways was it one of the best things?

Irregular weekend sleeping seems to have a knockon effect of hurting weekday sleeping. Just do it the same every time. The weekend shouldn't be different

Re: Sleep regularity is a stronger predictor of mortality than sleep duration (2023)

#178

Post by xeromal »

hypeatei wrote: post #7

Does anyone else consistently get 6 to 7 hours of sleep no matter what? It doesn't feel optimal and I feel great on the rare days I get 8 hours, but I can function just fine on less. Also cannot easily fall back asleep if woken up which is really frustrating.

I've found that 7 is about ideal for me as a 35 year old male. Anything more or less seems to cause more issues
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