Biphasic sleep. One 5 1⁄2-6 hour block over night, one 90 minute siesta before work.
I know what biphasic sleep is. But I’m not clear on when you are doing it. Do you get up at like 4 am? For how long?
Or maybe I just need to know when work starts for you?
6:30am-12pm I am awake
12pm-1:30pm I am asleep (siesta)
1:30pm-12:30am/1:00am I am awake
12:30am/1:00am-6:30am I am asleepI work from 2:30pm-10:30pm
I don’t. I’m not a morning person and I’m always garbage if I try to be.
There’s always going to bed earlier.
Doesn’t work for everyone.
Some people always go to bed early and wake up early. They complain if they sleep on because it is too far from their natural sleep cycle.
Some people go to bed late and wake up late and getting up early sucks even if they get the same number of hours of sleep.
Some people can adjust. Maybe even the majority of people can adjust. Not everyone is able to adjust.
Eat relatively healthy, stay hydrated, and get 7 hours of sleep.
cracks a beer and stuffs a jalapeño popper in his gob
Do as I say and not as I do
Knowing the right steps is not the same as doing them. That is only hypocritical if you judge others for what you won’t do. Otherwise it is just being self aware.
" I ain’t an athlete, lady. I’m a baseball player." - John Kruk absolute unit and legend First Baseman.
Wake up early consistently every day for at least a week before then. Also go to sleep early every day for a week before then.
If I might add: Jump out of bed the moment your timer goes off. No 8 timers to wake up bullshit. Just one. When it rings -> you’re already on your way to the bathroom.
It’s kinda inhumane the first few times but the shock will wake you up. You will be too preoccupied with shivering and can’t feel like shit.
This is not the way.
This is technically the best advice.
I just got back from 4 weeks in a +5 timezone and after a week home I’m still waking up at 5:00 fresh as a daisy.
So if you’ve got the money, time, inclination maybe go for a trip to help.
You can’t make yourself sleep. You can make yourself get up. Force yourself to get up early the going to bed early part will take care of itself.
Oh and you should stop drinking liquids a couple of hours before bed. Unless your a man over 50, in that case if you want to sleep through the night you’ll have to avoid any fluids after Tuesday.
Force yourself to get up early the going to bed early part will take care of itself.
Maybe for you, for me I get exhausted in the middle of the day, and when night rolls around I get a second wind that lasts until the wee hours anyway.
This is not the way.
YMMV but personally, I’ve never found that no liquids thing to be good advice. My body seems to wake me up if I need to pee in between sleep cycles, and I have no problem getting back to sleep. But I can get busy and forget to drink enough, and then realize how thirsty I am as I’m getting ready for bed.
Actually go to bed very, very early. I don’t mean “23:00 instead of midnight” early, but at like 19:00. My body is used to going to bed at 22:00-23:00 and then 2 hours of videos and livestreams. Instead, it gets 3 hours till 22:00, at the end it slips into disbelief that it should sleep already, but finally slips into it at 22:00-23:00. And so, 8 hours of sleep at 6:00-8:00. And then either getting up, or resting till 9:00.
No screens for two hours before bed.
I get seasonal affective disorder in the winter. Thirty minutes of the light therapy lamp first thing in the morning works wonders if you use it properly and consistently.
Be consistent with the time you wake up and don’t use the snooze button. Get out of bed as soon as the alarm goes off.
Drugs
I have add and take adderall. My alarm is set for 7 and 8. At 7, I get up, take my meds (more than just adderall), let the dogs out, and feed them. I do all this trying to stay as “asleep” as possible and go right back down to nap until 8. By then the adderall has started to kick in and I literally can’t stay asleep.
Go to bed at 8:00 p.m.
How early? When I had to get up at 5, it just sucked no matter what. At 7? Just do it for a couple of weeks until you can be sleepy at 11pm, it will work itself out.
It doesn’t just work itself out for everyone.
Sure, but it’s certainly the first thing to try. Get up when you need to, go to bed when you get sleepy. And I do think there is some “7:00” for everyone, some earliest time that can feel good, unless you have a literal sleep disorder, in which case asking the internet doesn’t seem like the best strategy.
Definitely the first thing to try, along with not looking at screens/the blue light spectrum.
Don’t have kids
One of those sunrise alarm clocks, going to bed more than 8 hours before it goes off, a neti pot or benadryl so I can breath while sleeping. Blackout shades, and an air filter that makes some soft white noise.
Sunrise alarm and more than 8 hours before alarm is the best for me
