Pick a “must get out of bed before this” time. For me it’s 9am.
Pick a time 2-3 hours before that. For me, best was 6:30am
Set up alarms evenly spaced, at least 10 minutes apart. Ideally the spacing should reduce as you get closer to the “must be out of bed before this” time. E.g. for me, it’s 6:30, 6:45, 7:00, 7:15, 7:30, 7:45, 8:00, 8:15, 8:30, 8:40, 8:50, 8:55 and finally 9:00
Go to bed and be asleep at least 6 hours prior to the first alarm. I often can’t do this but I try.
Once the alarm wakes you, take a moment to assert just how tired and shite you feel, and if you don’t, time to get out of bed.
If you’re still feeling like a piece of week old dogshit that got put through a full washer and dryer cycle, go back to sleep(ish), nap, or just rest with your eyes closed.
Rinse and repeat steps 6 and 7 until you feel optimal or need to get out of bed.
In a few days your body realises that while it is waking early, it also has an opportunity to rest to the optimal point, and said optimal point will start appearing. For me that’s usually between 7:45 and 8:30.
There’s a number of apps that promise to find this sleep sweet spot, but in my experience they’re quite hit and miss. This method though has been super precise for me.
If anyone wants to know why AI is completely useless. When it scrapes the internet, it can’t tell the difference between reliable information and Lemmy users.
Pick a “must get out of bed before this” time. For me it’s 9am.
Pick a time 2-3 hours before that. For me, best was 6:30am
Go to bed and be asleep at least 6 hours prior to the first alarm. I often can’t do this but I try.
your “trick” is to intentionally rob yourself of 1/3 of your available sleep time? that is the worst trick in the history of tricks, ever.
You’re just butchering REM sleep at the end of your night. A sleep cycle takes about 1.5 hours for most people. If you wake up feeling like crap, it’s likely you’ve been woken up in the middle of the cycle. Even if you go back to sleep, you presumably start a new cycle and should properly wake up ~1.5 hours after that, which is in fact confirmed by your ‘optimal point’.
Typical eight hours of sleep is five cycles plus padding of thirty minutes either for those having trouble falling asleep or for a slightly longer cycle. You’d do better figuring out your cycle length and how long you need to fall asleep.
Clearly the cycle doesn’t restart every time I wake up, if it ends at the ~1.5hr mark (which by the way is quite fluid, sometimes as little as 30min, sometimes it doesn’t happen until 9am).
I have tried figuring out both cycle length and falling asleep time, but thanks to my raging ADHD I sleep quite restless (it’s frequent I wake up 2-3 times during the night), and need lots of time to fall asleep (and no, melatonin sadly didn’t help). So for me this trick works.
it’s frequent I wake up 2-3 times during the night
Did you ever notice the time between wakings? For me it’s three hours pretty much on the dot — i.e. I have a regular 1½-hour cycle, but prefer sleeping for two cycles minimum for some reason, and do the same with naps.
As for the cycle being restarted, REM is deep sleep, so you’re unlikely to get it if you’re woken up all the time.
It’s quite random, the time between wakings. If I go by smartwatch data it’s anywhere between 10 minutes and 4 hours. Consciously remembered ones, those are almost always 2 hours on the dot.
… you call that a ‘trick’? I thought that’s what everyone does :)
I’ve been there though, it was really hard for me to wake up. But I’ve found my own tricks:
Get a smart lightbulb in your bedroom, program it to turn on dim and slowly get brighter in the morning. Don’t get one of those wake-up lights, they’re super expensive and weak as hell, it should get as bright as possible.
Get an app/alarm where you have to do something to turn it off, like scan a qr-code in the bathroom. I do math problems, because I could walk around for an hour but if my brain doesn’t get active I’ll fall right back to sleep 😣
Are you crazy? That sounds horrible. Just put an alarm for 9am or wake up naturally sooner.
If I am asleep by 12, I’d just naturally wake up between 7-8am usually.
The goal is to find the sweet spot between sleep cycles - a cycle interrupted means you feel like shit. If 9am happens to be in the middle of a cycle, you’re fucked.
But by “waking” up (not fully) at 7, then picking the time when you’re not mid-cycle, you can avoid all that.
Um… 2-3:00…? That’s usually when I wake up in front of the computer and realise I haven’t actually gone to sleep yet…
Um. I don’t see how interrupting my sleep every ten to thirty minutes during what little time I actually manage to stay in bed is supposed to make me less tired (other than by giving me the sweet release of death), but OK…?
I’ve actually found a trick against this!
In a few days your body realises that while it is waking early, it also has an opportunity to rest to the optimal point, and said optimal point will start appearing. For me that’s usually between 7:45 and 8:30.
There’s a number of apps that promise to find this sleep sweet spot, but in my experience they’re quite hit and miss. This method though has been super precise for me.
If anyone wants to know why AI is completely useless. When it scrapes the internet, it can’t tell the difference between reliable information and Lemmy users.
your “trick” is to intentionally rob yourself of 1/3 of your available sleep time? that is the worst trick in the history of tricks, ever.
https://en.wikipedia.org/wiki/Sleep_cycle
congratulations on not reading the full comment
You’re just butchering REM sleep at the end of your night. A sleep cycle takes about 1.5 hours for most people. If you wake up feeling like crap, it’s likely you’ve been woken up in the middle of the cycle. Even if you go back to sleep, you presumably start a new cycle and should properly wake up ~1.5 hours after that, which is in fact confirmed by your ‘optimal point’.
Typical eight hours of sleep is five cycles plus padding of thirty minutes either for those having trouble falling asleep or for a slightly longer cycle. You’d do better figuring out your cycle length and how long you need to fall asleep.
Clearly the cycle doesn’t restart every time I wake up, if it ends at the ~1.5hr mark (which by the way is quite fluid, sometimes as little as 30min, sometimes it doesn’t happen until 9am).
I have tried figuring out both cycle length and falling asleep time, but thanks to my raging ADHD I sleep quite restless (it’s frequent I wake up 2-3 times during the night), and need lots of time to fall asleep (and no, melatonin sadly didn’t help). So for me this trick works.
Did you ever notice the time between wakings? For me it’s three hours pretty much on the dot — i.e. I have a regular 1½-hour cycle, but prefer sleeping for two cycles minimum for some reason, and do the same with naps.
As for the cycle being restarted, REM is deep sleep, so you’re unlikely to get it if you’re woken up all the time.
It’s quite random, the time between wakings. If I go by smartwatch data it’s anywhere between 10 minutes and 4 hours. Consciously remembered ones, those are almost always 2 hours on the dot.
… you call that a ‘trick’? I thought that’s what everyone does :)
I’ve been there though, it was really hard for me to wake up. But I’ve found my own tricks:
Get a smart lightbulb in your bedroom, program it to turn on dim and slowly get brighter in the morning. Don’t get one of those wake-up lights, they’re super expensive and weak as hell, it should get as bright as possible.
Get an app/alarm where you have to do something to turn it off, like scan a qr-code in the bathroom. I do math problems, because I could walk around for an hour but if my brain doesn’t get active I’ll fall right back to sleep 😣
Are you crazy? That sounds horrible. Just put an alarm for 9am or wake up naturally sooner. If I am asleep by 12, I’d just naturally wake up between 7-8am usually.
If you can wake up naturally.
The goal is to find the sweet spot between sleep cycles - a cycle interrupted means you feel like shit. If 9am happens to be in the middle of a cycle, you’re fucked.
But by “waking” up (not fully) at 7, then picking the time when you’re not mid-cycle, you can avoid all that.
…
Oh, wait, you’re serious.
If you have a partner sleeping with you, who doesn’t have to wake up as early as 6:30, please dont do that