Seeking suggestions on successfully changing sleep habits

[ChrisL]

I come to the oracle that is SRP for suggestions from the collective on successfully changing a sleep pattern.

I have always been a night owl. I've said for years that if I were independently wealthy and/or had no obligatory reason to wake at any specific time, if left to my own devices, I would go to bed between midnight and 3am; probably closer to the 3am mark.

Other than maintain a full time day job and interact daily with my family, there really are only a handful of other things I'd like to devote time to on a regular basis. Even so, there simply seems to be an insufficient amount of time in the day to accomplish those few extra things.

In addition to my job and family, I would also like to exercise daily, read, practice writing fiction and spend some time in contemplation and prayer. After the kids are in bed, it's too late, for example, for me to exercise. I've tried it and it does not work for me since the energy I get from exercise keeps me up much longer than I'd like.

I believe the only way I can work toward accomplishing the goals I'd like to set for myself based on my current obligations and life is to wake up between 4am and 5 am most days.

I'm not a complete stranger to rising that early since from time to time I have to travel for business which sometimes requires me to wake that early to get on the road in time; however, such early mornings are infrequent and are preceded by getting only 3-5 hours of sleep the night before.

Also, almost ten years ago, I shed an unhealthy lifestyle and started jogging with a goal of running a marathon (which I did). I trained for almost two years prior to the marathon by waking up between 4-4:30am almost every day, running and then getting off to work by 8:00am. In retrospect I can not say how I accomplished and in fact, I'm almost convinced that must have been a different person. That was also "pre-kids" and going for 1-2 hour morning runs and exercising in the evenings would not be possible now.

Back to the goal of changing my sleep pattern to be able to wake up rested by 4:00am-5:00am:

I've thought that maybe the gradual approach would work best? Waking up a half and hour early for a week or so, then a half an hour earlier than that and so on while trying very hard to go to bed earlier (that will be the tough part). I've read that watching TV before bed is not good since the mind stays active. That's not a problem for me. I don't watch TV.

I've also thought maybe a harsh approach would work best for me: Purposely staying up all night, working a full day the next day then crashing between 8-9pm the next night, getting a full night sleep, waking at my desired early time and trying to start a pattern then.

Any thoughts or suggestions would be appreciated.

Chris L

[janivar123]

well sinse you dont watch tv thats one thing out of the way
If you cut out your internet and sleep by an uncovered window that might help too(unless you live in or close to a city)
Or maybe cut out electric light after a certain time before bed..

Staying up and crashing possibly just after work the first day will work for a while
IF you are able to get up when you wake
But a normal weekend may ruin that faster than you can say partay

Going to bed early and staying there lights off and getting up at the targeted time will adjust your rythem over time, this is a lifestyle change so it may be hard to do in the long run

[Mvcrash]

I've worked almost every schedule one can imagine. I worked steady midnights for many years, steady 4x12 for many years, around the clock which is called the Scott System which is 8x4-72 hrs off, 4x12-72 hrs off 12x8 72 hrs off and then back to 8x4. Each for 5 days
I am most comfortable going to sleep at approx. 9PM waking early in the morning about 4/5. This is good for my bodies rhythm right now at my age.

Everyone has their own Circadian rhythm which you must consider when keeping your hours. Circadian rhythm - Wikipedia, the free encyclopedia

I think the best way to change your sleep cycle is slowly over a period of time. You can roll your hours one way or the other by setting your alarm for the time you would like to wake and not napping during the day. I would start on a weekend by waking up a little earlier than normal and moving from there.

Hope that helps a bit.

Good Luck!!

[thebigspendur]

It's true that everyone has their own pattern and to do otherwise will result in distress to your body. The best way to try and change is alter your sleep time by a small amount each day until you get to the time period you want.

[AFDavis11]

I suggest a gradual change as well. I would wake up 30 minutes early each day in order to do something, anything. Shave, sit-ups, whatever. But it must be something pleasant that you really want to do. Limiting my SRP time to the A.M. before work, only, has often been a catalyst for me.

[holli4pirating]

For me, the tricky part is making sure I get into bed and try to fall asleep earlier. That, combined with making it clear to your body that your bed is a place to sleep (try not to hang out in bed; only get in when you are going to sleep) and making the transition gradual, should help. I also agree that starting on the weekend is a good idea, in case you don't get enough sleep you won't be sluggish at work.

[Potato42]

I'm also a late night person and I have a hard time getting up in the mornings. What I usually rely on when starting a new schedule is a good alarm and a period of adjustment. I can usually adjust within a week as long as the change isn't extreme (no more than a few hours). As was previously mentioned, it is important to keep your days off and weekends much the same.

The biggest issue I've had is getting to bed at a decent time so I have the benefit of good sleep. All of the methods that worked for me are the same pieces of advice given again and again.

1. Avoid caffeine and sugary foods before bed. Caffeine can remain in your system for several hours. Same goes for Nicotine with smokers. Note also that many common medicines include caffeine or other stimulants that can leave you lying awake for hours.

2. Avoid exercise before bed, but exercising earlier in the day may help you to feel more "worn out" when it's time for bed.

3. Make sure you have an environment conducive to sleep. Turn your lights down or off, make sure the temperature is comfortable, and defend against possible distractions that may wake you (someone knocking or coming in, noise outside ect). For most people a messy environment has a big impact too. Cleaning may reduce stress and help you sleep. It is also helpful to restrict "work" to outside the bedroom.

4. Learn how to relax and let the troubles of the day go (and think not of those coming tomorrow!) You could try meditation, therapy, or simply focus your mind on something boring and monotonous like counting sheep. Drinking is not recommended.

5. If you're having trouble falling asleep after some time, rather than continue to lay there forcing yourself, get up and engage yourself in a non-stimulating activity. Often when I'm having trouble sleeping my body will feel physically tense or sore. Stretching for a few minutes helps tremendously to relieve minor aches and is also very relaxing.

I hope some of that is helpful.

[JimmyHAD]

Don't listen to the radio or rebroadcasts on the internet. Don't start honing razors. Read books. The kind you have to open and sit in your lap in a chair. Silence and reading for a couple of hours can help get a person ready for bed. Avoid shaving forums.

[Bruno]

It's true that everyone has their own pattern and to do otherwise will result in distress to your body. The best way to try and change is alter your sleep time by a small amount each day until you get to the time period you want.

True. Some things are just part of who we are.
Otoh, I know from personal experience that sleeping patterns are a matter of habit as well. After 5 years with little kids, I am simply unable to sleep past 9AM, and even that is unusual. And I've worked long commutes enough that after a while, rising early is a habit. I usually wake a couple of minutes before the alarm goes off at 06:21

So if you want to change your habit to rise at a certain time, the best way imo to go about that is just start getting up at that time, every day. After a while your patterns will change and you will automatically fall asleep earlier and wake around the appropriate time.

[northpaw]

So if you want to change your habit to rise at a certain time, the best way imo to go about that is just start getting up at that time, every day. After a while your patterns will change and you will automatically fall asleep earlier and wake around the appropriate time.

+1
This is the only effective method for me.