Are morning people born or made? In my case it was definitely made. I rarely went to bed before midnight, and Iâd almost always sleep in late. I usually didnât start hitting my stride each day until late afternoon.
But after a while I couldnât ignore the high correlation between success and rising early, even in my own life. On those rare occasions where I did get up early, I noticed that my productivity was almost always higher, not just in the morning but all throughout the day. And I also noticed a significant feeling of well-being. So being the proactive goal-achiever I was, I set out to become a habitual early riser. I promptly set my alarm clock for 5AMâ¦
⦠and the next morning, I got up just before noon.
Hmmmâ¦
I tried again many more times, each time not getting very far with it. I figured I must have been born without the early riser gene. Whenever my alarm went off, my first thought was always to stop that blasted noise and go back to sleep. I tabled this habit for a number of years, but eventually I came across some sleep research that showed me that I was going about this problem the wrong way. Once I applied those ideas, I was able to become an early riser consistently.
Itâs hard to become an early riser using the wrong strategy. But with the right strategy, itâs relatively easy.
The most common wrong strategy is this: You assume that if youâre going to get up earlier, youâd better go to bed earlier. So you figure out how much sleep youâre getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure youâll go to bed at 10pm and get up at 6am instead. Sounds very reasonable, but it will usually fail.
It seems there are two main schools of thought about sleep patterns. One is that you should go to bed and get up at the same times every day. Itâs like having an alarm clock on both ends â" you try to sleep the same hours each night. This seems practical for living in modern society. We need predictability in our schedules. And we need to ensure adequate rest.
The second school says you should listen to your bodyâs needs and go to bed when youâre tired and get up when you naturally wake up. This approach is rooted in biology. Our bodies should know how much rest we need, so we should listen to them.
Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. Both of them are wrong if you care about productivity. Hereâs why:
If you sleep set hours, youâll sometimes go to bed when you arenât sleepy enough. If itâs taking you more than five minutes to fall asleep each night, you arenât sleepy enough. Youâre wasting time lying in bed awake and not being asleep. Another problem is that youâre assuming you need the same number of hours of sleep every night, which is a false assumption. Your sleep needs vary from day to day.
If you sleep based on what your body tells you, youâll probably be sleeping more than you need â" in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day). A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much. Also, your mornings may be less predictable if youâre getting up at different times. And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.
The optimal solution for me has been to combine both approaches. Itâs very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when Iâm sleepy (and only when Iâm sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.
I go to bed when Iâm too sleepy to stay up. My sleepiness test is that if I couldnât read a book for more than a page or two without drifting off, Iâm ready for bed. Most of the time when I go to bed, Iâm asleep within three minutes. I lie down, get comfortable, and immediately Iâm drifting off. Sometimes I go to bed at 9:30pm; other times I stay up until midnight. Most of the time I go to bed between 10-11pm. If Iâm not sleepy, I stay up until I canât keep my eyes open any longer. Reading is an excellent activity to do during this time, since it becomes obvious when Iâm too sleepy to read.
When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up. I donât think about it. Iâve learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I donât allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.
After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, Iâd automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasnât tired, Iâd sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasnât negotiable.
A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.
I read that most insomniacs are people who go to bed when they arenât sleepy. If you arenât sleepy and find yourself unable to fall asleep quickly, get up and stay awake for a while. Resist sleep until your body begins to release the hormones that rob you of consciousness. If you simply go to bed when youâre sleepy and then get up at a fixed time, youâll cure your insomnia. The first night youâll stay up late, but youâll fall asleep right away. You may be tired that first day from getting up too early and getting only a few hours of sleep the whole night, but youâll slog through the day and will want to go to bed earlier that second night. After a few days, youâll settle into a pattern of going to bed at roughly the same time and falling asleep right away.
So if you want to become an early riser (or just exert more control over your sleep patterns), then try this: Go to bed only when youâre too sleepy to stay up, and get up at a fixed time every morning.
But see I've gone to bed at eight and still am dead tired when I wake up in the morning maybe my sleep cycle's just really strange.
if you read what the original poster was saying then you would know that it doesn't matter how early you go to bed, just that you are on a consistant sleep schedule when you wake up, and only go to bed when you are tired
I was tired though, depending on what I've been doing, sometimes I get home at eight and am just dead tired so I just fall asleep and feel like I got no sleep when I wake up about 11 hours later.
what if u dont feel sleepy because i never feel sleepy. i force myself to go to sleep all the time. and i am talking about 3-4 am in the morning not asleep. sugestions?
I never use an alarm clock. Ever. And for some reason, my brain likes the wake up time of 7:00 AM. Almost every single day, including weekends, I will wake up at 7:00 AM and will stay awake till I go to bed at night. After about 5 minutes of waking up, I'm now fully alert and completely awake.
Has anybody here ever tried the uberman sleeping schedual? If I remember correctly it consists of taking 20-30 minute naps between 4 hour periods of time and it is supposed to make you feel as though you had a good sleep after you wake each time. If you do it right it effectively ads 7 concious years to your life.
If you do it right it effectively ads 7 concious years to your life.
ads indeed, Orfict. You shouldn't pay attention much to them. Like those muscle-increasing pills ads. That's all bull.
To add to my post earlier, here are some things to help you out. One, you have to make sure nothing is on your mind when going to bed. "did I finish my homework", "did I leave the T.V. on", "Am I good enough for that test tomorrow", all these things can disrupt sleep because you are thinking too much. Relax. Have your schedule laid out for you tomorrow before you go to bed.
For the last hour of awareness, have something warm to drink while listening to slow, sweet music. This is going to calm your mind down and overall make you sleepy.
A made bed is a happy bed! My personal recommendation, I'm not sure how this works, but it does. Having your bed made instead of having sheets scattered across it and climbing in bed makes a big difference. I've tested it myself, and it seems to make me snug in bed and help me stay asleep. I have even had long-lasting dreams before! Those are hard to get nowadays.
Has anybody here ever tried the uberman sleeping schedual? If I remember correctly it consists of taking 20-30 minute naps between 4 hour periods of time and it is supposed to make you feel as though you had a good sleep after you wake each time. If you do it right it effectively ads 7 concious years to your life.
Under this sleep schedule, your sleep times might be at 2am, 6am, 10am, 2pm, 6pm, and 10pm. And each time youâd sleep for only 20-30 minutes. This is nice because the times are the same whether AM or PM, and theyâre consistent from day to day as well, so you can still maintain a regular daily schedule, albeit a very different one.
How can this sleep schedule work? Supposedly it takes about a week to adjust to it. A normal sleep cycle is 90 minutes, and REM sleep occurs late in this cycle. REM is the most important phase of sleep, the one in which you experience dreams, and when deprived of REM for too long, you suffer serious negative consequences. Polyphasic sleep conditions your body to learn to enter REM sleep immediately when you begin sleeping instead of much later in the sleep cycle. So during the first week you experience sleep deprivation as your body learns to adapt to shorter sleep cycles, but after the adaptation youâll feel fine, maybe even better than before.
It requires some discipline to successfully transition to this cycle, as well as a flexible schedule that allows it. While youâll be sleeping a lot less, apparently itâs very important to sleep at the required times and not miss naps.
It was interesting to read some of the posts from people whoâve tried this sleep cycle. They reported higher alertness and energy, more vivid dreams and more lucid dreams, and of course lots of extra free time. I also read of failures, but in each case the person wasnât strict about the nap schedule and overslept on occasion. A side effect of this sleep schedule is that you need to eat more, since youâre spending more time moving around. It appears that the long term health effects of this sleep pattern arenât well known. Thatâs irrelevant to me though because I find that being a long-term vegan, I canât rely much on long-term studies done on non-vegans anyway. Some say that hormones in animal products negatively affect sleep patterns, and more restful sleep is commonly reported after making dietary improvements. So long-term studies on people eating average diets wouldnât be of much use to me personally.
The downside to this sleep schedule is that it can be inflexible. Iâve read that you can delay naps by an hour if necessary, but missing a nap can cause a rapid crash that takes a while to recover from. This means you only have about 3.5 hours of waking time between naps, 4.5 hours if you push it. So this can restrict your options a bit. Of course, you have to balance that sacrifice against the gain of many extra hours per day, every day. Interesting trade offâ¦. It reminds me of something youâd find in The Book of Questions.
Plus itâs just plain weird. So naturally I want to try it.
The downside to this sleep schedule is that it can be inflexible. I've read that you can delay naps by an hour if necessary, but missing a nap can cause a rapid crash that takes a while to recover from.
This is correct- I know a friend who went on the polyphasic sleep schedule for a few months. Upsides included having more energy and eliminating his usual nocturnal insomnia. Downsides was that he'd often get stuck in a meeting, miss his nap then subsequently crash and fall ill, and that would take several days to recover from. I imagine if you're running a business on-site, or employed or working shift work or basically anything that requires that you spend a prolonged period of time on the job, it won't work out unless your absence won't be significant.
One, you have to make sure nothing is on your mind when going to bed. "did I finish my homework"
On the other hand, dreaming about the work you studied just before you go to bed actually increases your recall, according to a study just released last month.
