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I want to be sleepy

Anonymous Sun 14 Jun 01:08:50 2020 No.11795433 View Reply Original Report

Quoted By: >>11795645 >>11796483 >>11798736

I naturally fall asleep a bit past midnight and get up a bit before noon. Scientifically speaking, how do I make myself feel like getting ready for bed at 9 and getting up at 6?

Anonymous

Anonymous Sun 14 Jun 2020 01:14:18 No.11795449 Report

Quoted By: >>11795521

By turning out the light, putting away your devices, and laying down. Don’t get up to check the time, just close your eyes and try to clear your mind until you drift off. Look up mindfulness meditation, it’s actually pretty effective for falling asleep.

Anonymous

Anonymous Sun 14 Jun 2020 01:39:46 No.11795521 Report

Quoted By: >>11795530

>>11795449
I've done mindfulness meditation before and it did make me feel like sleeping, so I may use that if I'm desperate, but I'm wondering about how I could get accustomed to a new sleep cycle without wearing out, *and* without having to do something that basically is falling asleep without actually sleeping.

Would it be ok to listen to music or podcasts before bedtime if I'm not actively using the device? Also how to I get over the compulsion to check my phone before bed, or is that ok to do?

Anonymous

Anonymous Sun 14 Jun 2020 01:44:24 No.11795530 Report

Quoted By:

>>11795521
The only way to get over compulsively checking your phone is to consciously not allow yourself to check it. Music and podcasts will distract you if you already have trouble going to sleep. If you want a quick fix, force yourself to stay up for a day until 9PM then crash. An even easier route is to just take a couple Benadryl.

Anonymous

Anonymous Sun 14 Jun 2020 02:37:48 No.11795645 Report

Quoted By: >>11795677 >>11797620 >>11801646

>>11795433
Get in bed at 9pm. Set an alarm for 6am.
Report back in two weeks.

Anonymous

Anonymous Sun 14 Jun 2020 02:51:54 No.11795677 Report

Quoted By: >>11797620

>>11795645
You know what, just cause I've never tried that, I'll give it a shot. It's already too late today to start today, but I'll start tomorrow now that I have a plan. Expect a post on June 28th. I also happen to be planning to quit caffeine on the summer solstice, roughly in the middle, so I'll get to see how that helps.

Us /sci/ users should start a mass sleep experiment project, I think that'd be helpful for a lot of people.

Anonymous

Anonymous Sun 14 Jun 2020 08:59:43 No.11796483 Report

Quoted By: >>11797576

>>11795433
Also install f.lux and set it to 9:00

Anonymous

Anonymous Sun 14 Jun 2020 16:30:00 No.11797576 Report

Quoted By:

>>11796483
I have flux and it doesn't make a big difference. I think the main reasons I struggle to sleep are that I'm still in the age range where my sleep schedule is naturally later than people in their 30s and young children, and also I have high anxiety and tend to have obsessive thoughts about aspects of my life that I don't like both at night before sleeping and in the morning before getting out of bed which makes it difficult to feel like sleeping and also difficult to get a proper start to my day. And when I have an alarm I usually jump out of bed as soon as the alarm goes off but I'm talking about when I go with my natural cycle. Also last time I had alarms for 6 and I wasn't getting enough sleep, near the end of it, I would stay in bed a couple minutes just having negative thoughts.

Anonymous

Anonymous Sun 14 Jun 2020 16:42:51 No.11797620 Report

Quoted By: >>11797622 >>11799111

>>11795645
>>11795677
Update: I now have an alarm set for 8pm reminding me it's almost time to get ready for bed, and another at 6am to wake me up.

Anonymous

Anonymous Sun 14 Jun 2020 16:43:52 No.11797622 Report

Quoted By: >>11797860 >>11799111

>>11797620
I'm probably gonna struggle to fall asleep but it's worth it to see what happens. Also this is incentive to exercise more intensely in the hopes of becoming more tired.

Anonymous

Anonymous Sun 14 Jun 2020 17:48:48 No.11797860 Report

Quoted By: >>11798460

>>11797622
you can stay up for a couple days, then you'll be tired enough to sleep early

Anonymous

Anonymous Sun 14 Jun 2020 20:33:25 No.11798460 Report

Quoted By:

>>11797860
I'd do the Terry Davis sleep schedule if I could (32h wake, 16h sleep), but it's not an option for me.

Anonymous

Anonymous Sun 14 Jun 2020 22:01:08 No.11798736 Report

Quoted By: >>11798933

>>11795433
Melatonin supplements are great for this exact cause. Atleast according to my experience they won't necessarily make you sleepy but they will unexpectedly make you fall asleep and after a few days make you sleepy at the time you were taking melatonin. Apart from that it's really difficult to force yourself to fall asleep and change your sleep schedule so you're basically gonna have to get some sleep debt to rearrange it.

Anonymous

Anonymous Sun 14 Jun 2020 23:00:39 No.11798933 Report

Quoted By:

>>11798736
Melatonin is actual shit, warning to everyone, don't consume it! I can't find the study, but research is beginning to reveal negative behavioural effects of melatonin. I've done melatonin before: at the recommended dose, which did nothing but make me have a bad mood all day, and then a higher dose after a while to see if that would work, and it just made me feel worse. Melatonin is a pseudoscience scam and I feel sorry for anyone who uses it. If you feel it working, it's probably placebo as falling asleep is highly correlated to mood.

Anonymous

Anonymous Mon 15 Jun 2020 00:08:00 No.11799111 Report

Quoted By: >>11801039

>>11797620
>>11797622
Good luck. This shit has been getting me down for years. Got to beat it myself.

Anonymous

Anonymous Mon 15 Jun 2020 14:45:23 No.11801039 Report

Quoted By: >>11801077

>>11799111
Thanks! I took like 4 hours to fall asleep but I've gotta say that the feeling of finally having a schedule is worth it, and it can only get easier from here on out. I really think that the getting to bed early part is just as important as the getting up early part, because you need to reserve that time for yourself to fall asleep rather than being caught up in the endless distractions of the computer age.

Anonymous

Anonymous Mon 15 Jun 2020 14:57:46 No.11801077 Report

Quoted By: >>11801646

>>11801039
Its just a question of discipline and consistency.
Even on the weekends you still want to try and keep the same schedule.
Even if you can't get 8 full hours you want to make sure you're getting those same hours of sleep day to day.
The best thing to do, honestly, is make sure your bed/bedroom is used exclusively for sleeping so you just start associating laying down with beddy-bye.

Anonymous

Anonymous Mon 15 Jun 2020 18:36:57 No.11801646 Report

Quoted By:

>>11795645
>>11801077
Yeah habit, it's that easy. Also if you're going to bed and getting up with the sun it's probably more 'natural' annyway

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