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Script Dude · 08-20-2002, 10:43 AM

How to adjust your sleep schedule.

STEP #1:

How much sleep do you need?

Go to bed when you feel tired. Let yourself wake up naturally. (No alarms) Do this for a few days to get rid of any sleep debt. The length of time you sleep is your natural requirement for sleep.

Mine is 8 to 9 hours. (If I am tired, I will often sleep 12.)

I find that I am happier and more productive when I get my natural amount of sleep (or very close.)

I find out long ago that I get more done by sleeping 8 hours and working 6 than I do by sleeping 6 and working 8.

STEP #2:

When do you want to get up?

Determine when you want to get up each day. (Your target wake up time) Count backward by your natural sleep amount. This is your target for when you need to go to sleep.

Control the time that you go to bed, not the time that you get up.

If I want to get up at 9 AM, I have to go to sleep by 1 AM. If I want to get up at 7, its 11PM. I like to get up at 9 AM.

Getting up at 7AM is unrealistic for me. I can rarely get to bed by 11 because I am often visiting friends at this time.

STEP #3:

You can only go forward.

Every day, go to bed two hours later until you are going to bed at your target time.

It is very difficult to go to bed earlier and wake up earlier. It is very easy to go to bed later and wake up later.

MISC THINGS THAT HELP

Bedtime ritual:

Start to go to bed an hour before. Brush your teeth. Drink milk. Turn lights off.

Wake up ritual:

Alarm clocks. (Sadly, I have 4 and if I am tired can sleep through all 4 of them going off simultaneously.)

Cafeine in the morning. (Never in the afternoon or night.)

Daily excersize:
I find it easier to maintain a regular sleep schedule when I go to the gym every day.

Sleeping pills:
I find that sleeping pills do a good job of putting me out at night, but a lousy job of adjusting what time I get up in the morning. when ever I take them, I always end up sleeping too long. When I do use one, I usually break the pill into quarters and just take 1/4.

melatonin:
You can use melatonin (from a helth food store) to help adjust your sleep schedule. Use it only after you have advanced your sleep schedule by two hour increments and you want to fix your sleep schedule at a certain time and stop advancing. Take the melatonin 30 minutes before your target sleep time. Take as little as possible. (The health food store doses are 10 times too large. Too much is bad and counter productive.) Melatonin is not a sleeping pill. Nor is it safe because its "natural." It is a hormone and should be used very carefully.

Damn! I wrote a fuckin essay!

08-20-2002, 10:43 AM
Script Dude Registered User Join Date: Jun 2002 Location: Michigan Posts: 86	How to adjust your sleep schedule. STEP #1: How much sleep do you need? Go to bed when you feel tired. Let yourself wake up naturally. (No alarms) Do this for a few days to get rid of any sleep debt. The length of time you sleep is your natural requirement for sleep. Mine is 8 to 9 hours. (If I am tired, I will often sleep 12.) I find that I am happier and more productive when I get my natural amount of sleep (or very close.) I find out long ago that I get more done by sleeping 8 hours and working 6 than I do by sleeping 6 and working 8. STEP #2: When do you want to get up? Determine when you want to get up each day. (Your target wake up time) Count backward by your natural sleep amount. This is your target for when you need to go to sleep. Control the time that you go to bed, not the time that you get up. If I want to get up at 9 AM, I have to go to sleep by 1 AM. If I want to get up at 7, its 11PM. I like to get up at 9 AM. Getting up at 7AM is unrealistic for me. I can rarely get to bed by 11 because I am often visiting friends at this time. STEP #3: You can only go forward. Every day, go to bed two hours later until you are going to bed at your target time. It is very difficult to go to bed earlier and wake up earlier. It is very easy to go to bed later and wake up later. MISC THINGS THAT HELP Bedtime ritual: Start to go to bed an hour before. Brush your teeth. Drink milk. Turn lights off. Wake up ritual: Alarm clocks. (Sadly, I have 4 and if I am tired can sleep through all 4 of them going off simultaneously.) Cafeine in the morning. (Never in the afternoon or night.) Daily excersize: I find it easier to maintain a regular sleep schedule when I go to the gym every day. Sleeping pills: I find that sleeping pills do a good job of putting me out at night, but a lousy job of adjusting what time I get up in the morning. when ever I take them, I always end up sleeping too long. When I do use one, I usually break the pill into quarters and just take 1/4. melatonin: You can use melatonin (from a helth food store) to help adjust your sleep schedule. Use it only after you have advanced your sleep schedule by two hour increments and you want to fix your sleep schedule at a certain time and stop advancing. Take the melatonin 30 minutes before your target sleep time. Take as little as possible. (The health food store doses are 10 times too large. Too much is bad and counter productive.) Melatonin is not a sleeping pill. Nor is it safe because its "natural." It is a hormone and should be used very carefully. Damn! I wrote a fuckin essay!