Sticking to a regular sleep schedule

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Yes said:
@Blackhat Lifter would be disappointed that you’re preferring jogging over working out. Unfortunately for me, the only jogging I’ll be able to do is on a treadmill. There’s too much pollution around these parts.
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U able to find a park nearby?

There are parks all over the place.

I found a place at about 20 minutes from here, completely abandoned, no one around, excellent for non athletes like me. I can drag myself around like a turtle without getting mocked.
 
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lucky.sparks said:
It takes more than 30 days to develop a habit. You need more time, 1 month of trying especially when relapsing back is not enough.

For me, - finding a reason helps a lot. I feel way better when waking up 4AM than 12PM. Like a superpower.

Another thing that helped me, ~4AM - 5AM - this is my special time with books and coffee. Sometimes I play aoe2 with a steaming cup of coffee. Make this time special and enjoyable for you and it will be easy to wake up.

Another thing you can do is invest in a smart lightbulb, I have one that cost like 10-15$ and I can setup a schedule on my phone that it will turn on 10-15min before I have to wake up and it will slowly increase the light every 5mins, it helps you to wake up when your deep sleep cycle is ending.

Try to limit your caffeine and other stimuli, I know that for me - if I will use caffeine after 1 PM, I will have a hard time falling asleep 9 PM.
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aoe2 never gets old :)

Yes, human body needs to adapt to a sleep schedule to improve daily efficiency, at least for me.

In my case, I've added 1 hour of cardio just before dinner, normally 1 hour cardio + 1 hour muscle hypertrophy..
Taking a shower after workout, a good meal and some Netflix and I'm sleeping like a baby haha

Also, I'm taking some supplements (Gainer rich in carbohydrates) + Taurine + Strong Multi Vitaminic + Pre-Workout (caffeine free).

Sometimes working online can affect routines. Normally with late night tests, meetings or even when we spend one entire entire night doing deep researching to a specific subject.

Having a healthy routine helps to stablish equilibrium, physical and mental.
 
Yes said:
As most of you don’t have a fixed # of hours to work everyday, I’m sure you’ll sympathize with me on this. Sticking to a fixed sleep cycle seems to be the hardest part of not having a 9-5. 5 years ago it wasn’t a problem and I actually preferred having some alone time at 2 AM as I believed that was the quietest time of the day. As time went on, I realized that this wasn’t healthy in the long run and I was beginning to miss the sunlight more and more and people to a lesser extent (yes I realize that this makes me sound like that discord mod who’s never seen the sunlight in days).

I’ve “corrected” my sleep schedule over 4 times in the last month alone but somehow I’m always back to sleeping at 12 PM and waking up at 7-8 PM. Here’s what I’ve tried :

1. Workout + cold showers in the early mornings to really wake me up.
2. A good diet throughout the day.
3. Finishing all my work before the time I’m supposed to go to sleep (sometimes it creeps over).
4. No electronics and fluids past bed time.
5. A tab of melatonin but I don’t think it does jackshit.

I’m obviously not looking for medical advise since this is not the forum for that and I’d much rather book a visitation and get BZDs prescribed but I wanted to know if y’all have any lifestyle modifications that you think may have helped you with having a regular sleep cycle.
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Yeahhh, it's 14:30 and I just awoke. Eh.

The things you mentioned help me, more or less (I obv worked at night today, that's why my rhythm got fucked up).

The best hack is probably if I watch some sci fi or whatever on my tv, laying on my back in bed, all comfy. Then *poof* I loose consciousness and I'll awoke in the morning. Reading ebooks on fav nostalgia old phone that I don't work on with internet turned off works good too. The trick is having something relaxing and relatively passive to occupy your mind. Like, you can't click around on a book, you just go next, next, next page. Watching some tv series/movie on tv - the same, you just watch passively and it goes on by itself.

When my sleep rhythm was at its worst what helped me was Amla tea. I'd drink this once a day in the evening for a month or two and it reset my sleep schedule. Problem I had with this is that at some point it fucks it up the other way - if you overdo it, it'll start to wake you at 2am or something xD. So now I don't use it anymore and try to reset my schedule by myself when there's something wrong. But at my worst it really helped me. I basically just had some Hesh hair mask/powder and made a tea out of it (it's edible, the same thing you get in supplements except it's marketed for external use).
 
lucky.sparks said:
I'm a 90kg male, in my middle 30ties with looks that wouldn't tell that I have such a secret.

If it's stupid but works, it's not stupid.
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Thanks. I will definitely try sleeping with my socks on. Just punch a wall to feel more manly in the morning brother.
Salamouna said:
That's why you are working from home
But when you will have an office it will be like a 9-5 jobs
no we work from 8 to 4
why it's nine five?
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what?
bartosimpsonio said:
non athletes like me.
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Why do you have a six pack in your IG photos then?

SilverClouds said:
The best hack is probably if I watch some sci fi or whatever on my tv, laying on my back in bed, all comfy. Then *poof* I loose consciousness and I'll awoke in the morning. Reading ebooks on fav nostalgia old phone that I don't work on with internet turned off works good too. The trick is having something relaxing and relatively passive to occupy your mind. Like, you can't click around on a book, you just go next, next, next page. Watching some tv series/movie on tv - the same, you just watch passively and it goes on by itself.
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I used to do a variant of this. YouTube commentary videos but I’ve stopped since I don’t want it to wreck my sleep in anyway. Not to mention, the occasional yelling from the video that wakes me up.
 
Yes said:
As most of you don’t have a fixed # of hours to work everyday, I’m sure you’ll sympathize with me on this. Sticking to a fixed sleep cycle seems to be the hardest part of not having a 9-5. 5 years ago it wasn’t a problem and I actually preferred having some alone time at 2 AM as I believed that was the quietest time of the day. As time went on, I realized that this wasn’t healthy in the long run and I was beginning to miss the sunlight more and more and people to a lesser extent (yes I realize that this makes me sound like that discord mod who’s never seen the sunlight in days).

I’ve “corrected” my sleep schedule over 4 times in the last month alone but somehow I’m always back to sleeping at 12 PM and waking up at 7-8 PM. Here’s what I’ve tried :

1. Workout + cold showers in the early mornings to really wake me up.
2. A good diet throughout the day.
3. Finishing all my work before the time I’m supposed to go to sleep (sometimes it creeps over).
4. No electronics and fluids past bed time.
5. A tab of melatonin but I don’t think it does jackshit.

I’m obviously not looking for medical advise since this is not the forum for that and I’d much rather book a visitation and get BZDs prescribed but I wanted to know if y’all have any lifestyle modifications that you think may have helped you with having a regular sleep cycle.
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Your hours are not horrible at all, 7 in the morning is healthy. I have almost the same sleeping routine for most of my life.

Only grandmothers go sleep at 9 in the evening.
 
Developing a strict sleeping routine was always a challenge for me. I always felt like sleeping is a bit waste of time, but then I turned 30 and my ability to work 30 hours straight went to hell.
What I do is to wake up at 5:30 every day, except for Saturday (which is the equivalent for Sunday here) every other week. If I can't sleep until 12:30 AM, I start with the most boring guitar practice routine I know or just get in bed and play Angry Birds. With time, my guitar level became insanely better than it used to be, and I became a stupidly good Angry Birds player. It's funny to think that making myself go to sleep made me a lot better at doing other stuff.
Over time I decided to try to improve other skills using the same method and I became a decent pianist, but none of the other skills I tried caught on. Reading didn't work for me at all, found myself enjoying too much to fall asleep.
 
How old/young are you? When i was younger, i was a night owl too, although it never got to your extent, but i often went to bed, when other people woke up and went to their regular 9/5 job, more like 8/4 here. The years went by and it fixed itself without me forcing nothing. Now i go to bed and wake up in the same schedule how most people with regular jobs do. I go to bed around 11 pm, midnight and i wake up between 6-7 am. There are still days occasionally, when i stay up late, but it's not enough to fuck my schedule. The only time, when my schedule is different is summer, when we go to multiple days, a week long festivals, but even in that case, after back at home my schedule fixes itself in a few days.
 
Willyfish said:
Only grandmothers go sleep at 9 in the evening.
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Stop gatekeeping dear.
RoyDanino said:
except for Saturday (which is the equivalent for Sunday here) every other week.
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Are you Israeli? I lived in Bahrain for about 15 years and Friday was the equivalent of a Sunday there lol.
snowjoan said:
Easy!
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Thank you dear.
HoNeYBiRD said:
How old/young are you? When i was younger, i was a night owl too, although it never got to your extent, but i often went to bed, when other people woke up and went to their regular 9/5 job, more like 8/4 here. The years went by and it fixed itself without me forcing nothing. Now i go to bed and wake up in the same schedule how most people with regular jobs do. I go to bed around 11 pm, midnight and i wake up between 6-7 am. There are still days occasionally, when i stay up late, but it's not enough to fuck my schedule. The only time, when my schedule is different is summer, when we go to multiple days, a week long festivals, but even in that case, after back at home my schedule fixes itself in a few days.
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I’m 24. Yeah, I too think it will get better with age but staying up late at night during zombie hours + work efficiency lost because i end up sleeping in chunks of 2-3 hours and also fixating on hours lost in the morning gets really mucked up over time. Some really nice suggestions in this thread though that I clearly have been missing out on. Thanks to everyone!
 
RoiBox said:
Thats what I do, works very well. Recommended. Well you want to use that trick just as my son, he is also 24 in 2 month now .. =)
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Son? So you’re not a hot 20 year old swedish girl? I have been catfished.
Tell your son I wished him happy bday in two months. He’s lucky to have you as his dad.
 
Go to bed 6-8 hours before the hour that you wanna wake up. You cant sleep because you think to much, as arnold said sleep faster and the best way to do that is to do a breath meditation until you sleep. Just focus on your breath with your eyes closed and laying down in your sleeping position. Try that for 3-4 days and you will sleep way easier than before. Even if you are sleepless never sleep before the hour you decided to sleep.
 
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