Chronotherapy part 2

SirLouen

SirLouen

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After 8 months of my last try, time has passed and I've gone back to bad habits, like the people that do a liposuction treatment and keep eating and become fat again

First try: https://www.blackhatworld.com/seo/breaking-the-sleeping-pattern.1115893/#post-12030486

Fricking habits are generally harsh to keep them up in this complex lifestyle where night seems to be the best time to stay awake but society demands at the same time to wake up the soonest possible.

Therefore I've decided that today I will be doing the 2nd Round of the Chronotherapy.

The new schedule:

Today (Thursday Night): Sleeping from 2:00am to 10:00am
Tomorrow (Friday Night): Sleeping from 5:00am to 1:00pm
Saturday: ... from 8am to 4pm
Sunday: ... from 11pm to 7pm
Monday: ... from 2pm to 10pm
Tuesday: ... from 5pm to 1am
Wednesday: ... from 8pm to 4am
Thrusday: back to normal ... from 11pm to 7am
 
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Day 1 off, going well as first try. Things tend to go harsh from now on :p

I've moved everything one day, and started straight the 5am sleep phase, so technically I should be finishing on Wednesday.
 
blackwalker said:
Well, did the first round of it work?
edit: read past thread
Click to expand...

Worked, but the effect faded over time.
Also one part of the motivation the first weeks after was remembering how harsh where the last days and thinking: "I cannot go through this process again keep it up!"
 
SirLouen said:
Worked, but the effect faded over time.
Also one part of the motivation the first weeks after was remembering how harsh where the last days and thinking: "I cannot go through this process again keep it up!"
Click to expand...
I am a college student so I might have to test it but for now, I am happy with my current schedule. I have 4 classes Tuesday and Thursday starting from 11:20 and ending at 5:45 total then I am good. So that means I got class in like an hour. I wish you the best of luck!
I'll be following this
 
blackwalker said:
I am a college student so I might have to test it but for now, I am happy with my current schedule. I have 4 classes Tuesday and Thursday starting from 11:20 and ending at 5:45 total then I am good. So that means I got class in like an hour. I wish you the best of luck!
I'll be following this
Click to expand...

You need one week off to do this process. Generally works well for those like me with wrong circadian rhythms that find so difficult being a morning lark. I just want to be a morning lark because the people around me needs this from these, if I were a solitaire wolf I would be night living most of the time.

By the way, today is the most weird of the rotation, because I go to bed when sun arises and wake up when sun is about to go so I'm forced to miss 90% of the day light.
 
Just get a job that starts 8 AM and forces you to wake up at 7 :D best habit building method ever
 
SirLouen said:
You need one week off to do this process. Generally works well for those like me with wrong circadian rhythms that find so difficult being a morning lark. I just want to be a morning lark because the people around me needs this from these, if I were a solitaire wolf I would be night living most of the time.

By the way, today is the most weird of the rotation, because I go to bed when sun arises and wake up when sun is about to go so I'm forced to miss 90% of the day light.
Click to expand...
was thinking in between breaks
 
blackwalker said:
was thinking in between breaks
Click to expand...

I'm having issues with this, because, although I have taken 1 week off, taking my dog for a walk is my duty and I don't want to break his routine (and I don't have anyone that wants to do this for me). So essentially you have to do a clear timetable for the whole week to see how you could perfectly handle everything for that week that could not be switched. Not a great deal because it's only one week. But it's better to plan in advance. Trust me that you won't like to break the habit in the last days of the process for wrong planning.
 
Let's go with the day 2. By far, this day has been worse than yesterday in many senses: The last 3-4 hours are difficult to be bared for the sleepiness (now I'm starting to remember why I said never repeating the last time). And this is just starting! More than the halfway through to go! AFAIK the first time the first 3 days were much more bearable...

Although the real intent: waking up before alarm rings, is been accomplished more than succesfully: Day 1, 30 min before, Day 2: 45 min before. And I have to admit that I wake up like if I never went to bed. 0% tired. The tiredness starts in the last hours before going to be (at it should be). Approximatelly 4-5 hours before (we have to remember that I'm forcefully expanding a total of 3 hours per day). Meaning that being asleep 2 hours before going to bed is upmost, the best possible.

I'm going to try to do all my work like 5 hours before going to bed, and just try to lie around and have some fun, the last hours. I said exactly the same the last time but I ultimately I want to take advantage of the "extra hours" and end not doing anything at all (barely working and not having fun either)
 
Ive done this as follows when my sleep was backwards/

I was waking up at say 5pm and going to bed at 9am.

When I wanted to change, I just pushed a few extra hours awake past 9am and stayed up til 12/1pm or later. (done this a few times throughout the years as schedules changed)
Then I woke up say after my 8 hours at 10pm. Then i just laid in bed and tried to nap/sleep a few more hours.

Get up at 3/4am had breakfast, took preworkout/caffeine at 5 and BAM now Im a 5am gym goer lol. Much easier than trying to do this slow shifting for an entire week. STay up a few hours extra, sleep a few hours extra, schedule shifted.
 
James2774 said:
Get up at 3/4am had breakfast, took preworkout/caffeine at 5 and BAM now Im a 5am gym goer lol. Much easier than trying to do this slow shifting for an entire week. STay up a few hours extra, sleep a few hours extra, schedule shifted.
Click to expand...

Be aware that there is plenty of scientific research behind this. That proposal is fine, but it has been tested and is not as effective and longlasting for the majority. Maybe it works for you, but is not that solid.

Personally, if I did that, I won't wake up at 5am next day 100% for sure. I will end sleeping until 9-10am for sure to recover from that weird sleep pattern.
 
SirLouen said:
Be aware that there is plenty of scientific research behind this. That proposal is fine, but it has been tested and is not as effective and longlasting for the majority. Maybe it works for you, but is not that solid.

Personally, if I did that, I won't wake up at 5am next day 100% for sure. I will end sleeping until 9-10am for sure to recover from that weird sleep pattern.
Click to expand...

i just reread the OP. Is your goal to get on a schedule of 11pm-7am?

and you’re first night is to start from 2am-10am?

jusy go to bed at 11pm three hours earlier this is a lot of work to just go to bed three hours earlier lol
 
James2774 said:
jusy go to bed at 11pm three hours earlier this is a lot of work to just go to bed three hours earlier lol
Click to expand...

That doesn't work. I will wake up at 7am that day, but next day I will return to 9-10am as usual. And if I have to keep going to be 3 hours before 11pm then it's not worth it because i will end sleeping like 10h+ day which is obnoxious.

Everyone has something to say about the sleeping issue? Are we sleep disorder masters? :confused:

I'm just following a proven sleep therapy by researchers and doctors. And commenting how it goes. Although I'm interested in other research taken in the field, but not individual experience which is mostly not transferable.
 
Day 3 of the CT: Now this is going seriously difficult. "Tonight" (from 11am to 7pm) I've slept really bad and have awaken like 1 hour before time. This probably means that is going to be really harsh today to stay away until 2 pm that is the next checkpoint.

From what I recall, days 3 and 4 were the zombie days beacuse the sleeping time is completely inversed, and 5 and 6 were slightly better cause the sleep hours were nearer to the target.
 
Day 4 of the CT: Yesterday was completely the opposite as the day before: I stayed all the really awaken for the whole 19 hours, and during the time to sleep I had some issues for the first 2 hours, but then I managed to sleep well and woke up 15 minutes before alarm rang (1 hour before, but I could have a little nap for the next 45 minutes). I was expecting things to go even harsher than on Day 3, but a little oasis in the way is always welcomed.
 
Day 5 of the CT: Yesterday it was one of those rough days with a lot of sleepiness. I forgot to drink my little coffee in the morning and that (for me at least), makes a shift in the last hours of the days (not a big shift, but sufficient enough to be a little bit more harsh than usual). Although, I managed to stay awake for the 19 hours and gone to bed at 5pm til 1am. About the sleep, nothing to complain I just woke once in the night, and did not wake up again until the alarm rang. And I could step out of the bed without any hassles which means that the whole CT is working so far the right way. I've not been sleepy at all in the past hours so far, so overall everything is going just as expected.

2 days to go. Now things start to normalize a bit. Going to bed at 8pm tonight and waking up at 4am is not that rare. And tomorrow, it will be the last day going finally at 11pm and waking at 7am as it's my target for a daily basis.

I will keep reporting this last two days, but contrarily to my last diary, I would like to keep reporting for at least 2 extra weeks, because I would like to see how the "habit" evolves after my second CT whole process.
 
Day 6 of the CT: Yesterday was overall an average day: not too sleepy but not 100% full of energy (specially during the last 5 hours). The first 12 hours were pretty much adequate and that is what is important. About the sleep, good sleep like the day before and was the alarm who woke me. I don't remember that the last time I did the CT, day 6 was so "smooth". I remember finishing the CT very angry and willing not to repeat it again.

Today is the last day before I go to bed at 23pm as it has to be. I have to say that Day 3 was really harsh especially on sleep, and I felt really disappointed and willing to quit as soon as possible. But after that, things start to normalize and go smoother. As I commented yesterday, I think is going to be more interesting to analyze and report the post-CT days than the whole process.
 
Final Day of the CT: Yesterday, my last day of 19 hours was a little bit harsher than usual and felt sleepy all the way long. I could not manage to do a lot of work. Although I went to bed on time as expected 23pm and today I've woken up at 7am with not much difficulty.

If I'm 100% sincere, I have to admit, that I have woken up probably because of the inertia of previous days. Although if I could use a time machine and ask me 8 days ago, it would have been impressive (in fact 2 weeks ago I had to wake up a 7am for a meeting and I arrived 30 minutes late because I felt asleep for nearly 45 minutes extra).

Now I know that essentially is time for a CT round when this kind of awkward things happens. The question: I'm I going to switch my sleeping habits permanently to be more of a morning lark? Or I'm "doomed" to be a night owl forever?

After this, I will be doing a very little report for the next 2 weeks to have a progression registry.
 
Day +1: It has been slightly more difficult to get up at 7AM today... and yesterday I went 30min late to bed. This is when things could start to go wild: by missing the habits that are more important than the CT by itself.
 
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