CHRONOTHERAPY: ACT 3

SirLouen

SirLouen

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After a year, I've decided to restart a Chronotherapy session for 8 days starting from today! This is my 3rd trial after 2 successful trials in the last couple of years.

I did log the last two trials in this forum if you want to check them:

Act 1 (May 2019): https://www.blackhatworld.com/seo/breaking-the-sleeping-pattern.1115893/
Act 2 (Jan 2020): https://www.blackhatworld.com/seo/chronotherapy-part-2.1195245/

I like to log this because of the accountability it generates. Also, I've always been sure that many on IM struggle with this topic, so I believe this may serve others in the same situation in case they would like to test it out.

Results are pretty wonderful, but unless you are hyperstrict after, they will fade out.

Just a quick note, my current goal is trying to adjust my sleeping pattern to a more realistic way of living according to my country (Spain), were going to bed from 12.30am-1am is the most common so trying to wake up at 7am was never realistic enough and easily breakable as soon as I had to do anything a little late at night like going out on a dinner (yes, here is Spain is common to have dinner at 10pm)

My target new schedule is 0.30am-8.30am daily. Currently, I'm sleeping like from 0.30am/1am, but I can't wake up with no less than 10 hours per day which feels obnoxious, waking up at 10.30-11am every single morning ("luckily" IM let me doing this s**t, but I waste 2 hours everyday sleeping (2 hours over my ideal 8 per day), not to say, that waking up that late, make mornings disappear like a breeze and I feel I have no life other than working and sleeping!)

I will be commenting how is going this 8-days of Chronotherapy. Probably as harsh as always, with the added issue, that doing this on summer, makes going to bed at 3pm a total nightmare with the huge heat.

Sleeping schedule:

Thursday 8th // 3.30am - 11.30am
Friday 9th // 6.30am - 2.30pm
Saturday 10th // 9.30am - 5.30pm
Sunday 11th // 12.30pm - 8.30pm
Monday 12th // 3.30pm - 11.30pm
Tuesday 13th // 6.30pm - Wednesday 14th // 2.30am
Wednesday 14th // 9.30pm - Thursday 15th // 5.30am
Friday 16th // 0.30am - 8.30am
 
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Interesting. I’ve been having trouble with my sleep cycle especially after the lockdowns. Is there a science behind your schedule? Would you go about eating and other activities whenever you’re up even if it’s the middle of the night?

I may have tried this in the past without actually knowing what it’s called. Is there someway you prevent yourself from falling asleep apart from the 8 hours? That seems to be my biggest issue lol.
 
Would it not be better if you tried like a fixed time to go to sleep every day of the week?
 
RushingWind said:
Is there someway you prevent yourself from falling asleep apart from the 8 hours?
Click to expand...
My biggest issue is that I sleep like 10 hours a day. When the alarm sounds It's plain impossible for me to wake up and I end turning off or snoozing it for 2 hours. Also not having the hyper-responsability of being accountant with anything in particular doesn't ease things up. Knowing that I can simply wake up at 10-11am is really bad for my accountability (despite I know that doing this only worses my life, because I will have to work the rest of the day without much free time for other topics)

Chronotherapy has been experimentally tested. But with most of these things this is not 100% science because it cannot be confirmed 100% of the times

This is why I keep doing year after year (and for many issues, I end screwing it up, consciously)

The worst part of Chronotherapy is after 4th or 5th day, that day becomes really hard, specially for the last 6 hours with tons of sleepiness. It's hard to stay away and everything you think is cheating and going to bed.

I would say that the first 2 days are easy, 3 and 6 are average on difficulty 4-5th days are really harsh and the last two are also easy. Like a curve.

polecat said:
Would it not be better if you tried like a fixed time to go to sleep every day of the week?
Click to expand...
That doesn't work for me. That is like doing SEO without linkbuilding :p
Chronotherapy is my "linkbuilding session"
 
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SirLouen said:
My biggest issue is that I sleep like 10 hours a day. When the alarm sounds It's plain impossible for me to wake up and I end turning off or snoozing it for 2 hours. Also not having the hyper-responsability of being accountant with anything in particular doesn't ease things up. Knowing that I can simply wake up at 10-11am is really bad for my accountability (despite I know that doing this only worses my life, because I will have to work the rest of the day without much free time for other topics)

Chronotherapy has been experimentally tested. But with most of these things this is not 100% science because it cannot be confirmed 100% of the times

This is why I keep doing year after year (and for many issues, I end screwing it up, consciously)

The worst part of Chronotherapy is after 4th or 5th day, that day becomes really hard, specially for the last 6 hours with tons of sleepiness. It's hard to stay away and everything you think is cheating and going to bed.

I would say that the first 2 days are easy, 3 and 6 are average on difficulty 4-5th days are really harsh and the last two are also easy. Like a curve.


That doesn't work for me. That is like doing SEO without linkbuilding :p
Chronotherapy is my "linkbuilding session"
Click to expand...

Okay well do what I do tell of women they get the links for me then I go to sleep.

IT could be also part of your Spanish eating happens you I guess have dinner at like 10 pm meaning it takes so many hours for your body to make use of your food if that's the case maybe this work for you do it more like we do it have dinner at say 7pm?

You could try changing your diet for example I am not lying or joking take pure chocolate like 100% coco can help people sleep or milk itself some for them works on cow milk works others get it through like coconut milk.

Manuka honey I found can help me sleep as well.
 
I'm revisiting my last two trials and both have the same mistake: I thought I could maintain a 11pm-7am schedule, which is 100% unrealistic in my country unless you have no social life. With this new schedule, I believe it could be more sustainable.

I was also thinking on moving faster in periods of 4 hours instead of 3 hours from today, but I'm not confident that it will settle the same "quality" if I switch hours that fast, so I think I'm going to stick

By the way I've found this article that supports this 3 hour increment protocol

https://www.sciencedirect.com/science/article/pii/B9780721694580500143And some other related articles:
https://www.sciencedirect.com/topics/medicine-and-dentistry/chronotherapy
 
Day 1:

As expected, I have my alarm scheduled at 11.30am but at 10.30am I woke up, and I could not go back to sleep.

This is something I've been thinking for a while: for some reason I think that my circadian rhythm goes from 2-3am to 10-11am

The problem as I have already stated is that "society" forces us to wake up earlier for many reasons (specially if you have child, where school starts very early). The ideal is to wake up when the sun goes up. The problem is that in my country, simultaneously, people not only get up early, but like to go very late at night (probably because in summer, heat makes difficult to go earlier and sun goes down at 9.30pm-10pm)

So, necessarily, I have to adapt to the duty.

Tonight, time to go to bed at 6.30 AM
 
You just need to make a baby.
And you will not have sleeping problems at all :)
I'm waking up 7-8 am everyday for 5 years now...

SirLouen said:
After a year, I've decided to restart a Chronotherapy session for 8 days starting from today! This is my 3rd trial after 2 successful trials in the last couple of years.

I did log the last two trials in this forum if you want to check them:

Act 1 (May 2019): https://www.blackhatworld.com/seo/breaking-the-sleeping-pattern.1115893/
Act 2 (Jan 2020): https://www.blackhatworld.com/seo/chronotherapy-part-2.1195245/

I like to log this because of the accountability it generates. Also, I've always been sure that many on IM struggle with this topic, so I believe this may serve others in the same situation in case they would like to test it out.

Results are pretty wonderful, but unless you are hyperstrict after, they will fade out.

Just a quick note, my current goal is trying to adjust my sleeping pattern to a more realistic way of living according to my country (Spain), were going to bed from 12.30am-1am is the most common so trying to wake up at 7am was never realistic enough and easily breakable as soon as I had to do anything a little late at night like going out on a dinner (yes, here is Spain is common to have dinner at 10pm)

My target new schedule is 0.30am-8.30am daily. Currently, I'm sleeping like from 0.30am/1am, but I can't wake up with no less than 10 hours per day which feels obnoxious, waking up at 10.30-11am every single morning ("luckily" IM let me doing this s**t, but I waste 2 hours everyday sleeping (2 hours over my ideal 8 per day), not to say, that waking up that late, make mornings disappear like a breeze and I feel I have no life other than working and sleeping!)

I will be commenting how is going this 8-days of Chronotherapy. Probably as harsh as always, with the added issue, that doing this on summer, makes going to bed at 3pm a total nightmare with the huge heat.

Sleeping schedule:

Thursday 8th // 3.30am - 11.30am
Friday 9th // 6.30am - 2.30pm
Saturday 10th // 9.30am - 5.30pm
Sunday 11th // 12.30pm - 8.30pm
Monday 12th // 3.30pm - 11.30pm
Tuesday 13th // 6.30pm - Wednesday 14th // 2.30am
Wednesday 14th // 9.30pm - Thursday 15th // 5.30am
Friday 16th // 0.30am - 8.30am
Click to expand...
 
UnusualSubstance said:
Alright a ferret will replace my alarms. Does your ferret have a snooze button?
Click to expand...
Sounds a good idea.No but they do sleep like 22 hours a day normally so kind of like to have that already built into them as well plus they are obsessed to find sleep locations for example both my ones sleep on my pool table often.
 
polecat said:
Sounds a good idea.No but they do sleep like 22 hours a day normally so kind of like to have that already built into them as well plus they are obsessed to find sleep locations for example both my ones sleep on my pool table often.
Click to expand...
22 hours a day? Sounds like I'm a ferret.
We're gonna need pics of your ferrets on a pool table now, aren't we. :p
 
UnusualSubstance said:
22 hours a day? Sounds like I'm a ferret.
We're gonna need pics of your ferrets on a pool table now, aren't we. :p
Click to expand...
Yes really they need a lot of sleep or they get sick. That's why some people promote ferrets as the perfect pet for any 9am-5pm workers. I am going to do that either today or tomorrow depending on how busy I get with a few things,
 
polecat said:
Yes really they need a lot of sleep or they get sick. That's why some people promote ferrets as the perfect pet for any 9am-5pm workers. I am going to do that either today or tomorrow depending on how busy I get with a few things,
Click to expand...
Damn yeah makes sense. I shall wait for those pics with eagerness. ;)
 
Day 2: I had to revisit my previous logs because this sleep time has been a complete disaster. I have woken up like 10 times. I remember that used to happen to me, but more into the process, not straight into the second day. To worsen it up, I received an unexpected call at 10am which I had to attend (just in the middle of the sleep time).

Yesterday I went to bed at 6.30am and surprisingly, I was seriously sleepy around 5.00am. Also have to say that from 6.30 am to 10.00 when I received that called I slept straight away reinforcing the fact that I was hard stuck at 10am in the morning due to my circadian rhythm. Time to move forward.
 
Day 3: Surprisingly enough, it becomes extremely hard to reach 9am without falling asleep. Generally, Day 3 is a moderate challenge, while 4 and 5 are extremely hard
Maybe the fact that I barely slept on day 2, made things worse, but today I have slept pretty decently (7 hours)

Also is astounding, that doing Chronotherapy, sleeping 6-7 hours in the most common, while generally, I always tend to sleep like 9-10 hours comfortably. These are the only bit of behaviour of my sleeping patterns, that makes me believe in this method: just some variations that make me believe that I can return to a 7-8 hour pattern, which I find best for me.

One extra sidenote about doing Chronotherapy on summer:
The bright side: most of the day sun is up: I hate on winter, when you wake up at 5.30pm like today, and is 100% night, and you stay until 12.30pm most of the time night (until 8am when sun arises with just 4 hours of sun before going to sleep, makes day really annoying and harsh)
The dark side: the heat. Waking up at 5.30pm with 37ºC in the outside is waking up sweating like a pig. In winter, it's much more comfortable in terms of going to bed on a good heat note.
 
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