3 ms·

You'll see the usual answers here such as - better mattress and pillows - sleep tracker - supplements or substances like melatonin or cannabis (or lack there

You'll see the usual answers here such as - better mattress and pillows - sleep tracker - supplements or substances like melatonin or cannabis (or lack thereof such as alcohol and caffeine) - lack of screen use at night - red light filters - CPAP machines or mouthpieces - napping (or not napping) - diet and exercise which are all well and good. But the number one biggest contributor for me has been to just fucking sleep at the same time every night. I used to wildly swing my sleep times either by staying up doing work or having fun watching movies and playing games, then I'd be very tired the next day and sleeping early, only to wake up early again. Sometimes I'd just stay up all night as my sleep time was wholly shifted a full 12 hours. Once I started sleeping (or even just getting into bed) at the same time every night, everything fixed itself.

paulcole 6y ago
> just fucking sleep at the same time every night. I’ve had excellent success doing the exact opposite. I get up at the same time every morning: 4:30AM (have been doing this for a decade now). I want to be asleep within 5 minutes of laying down in bed. If that’s not possible, I stay awake until it is. I usually go to sleep between 9 and 9:30PM. Every once in a while I stay up until 11 or 12 or fall fast asleep at 8. Once every few months I’ll sleep in until 7:30AM. The biggest advantage to me is that I’ve made no other lifestyle changes. I’ll drink a coffee at 4PM, have an awful cheap bed, use screens until I’m ready to sleep, don’t need any substances to fall asleep, etc. I just sleep when I’m tired.
- cercatrova 6y ago
  That's interesting. My biggest struggle is waking up at the same time, how do you just not stay in bed or indefinitely snooze?
  - paulcole 6y ago
    I just don’t do it. Alarm goes off means I get out of bed immediately.
    - cercatrova 6y ago
      Yeah makes sense. For me that never works so I just control the sleep time instead.
afarrell 6y ago
In order to accomplish this, I’ve had great success by: 1. Looking at natural light first thing in the morning. 2. At 9-10pm, turning off all overhead lights and using a usb-charging lantern. I usually call family at this hour. Both habits inspired by Prof. Andrew Huberman. https://youtu.be/nm1TxQj9IsQ https://youtu.be/nm1TxQj9IsQ

paulcole 6y ago

> just fucking sleep at the same time every night. I’ve had excellent success doing the exact opposite. I get up at the same time every morning: 4:30AM (have been doing this for a decade now). I want to be asleep within 5 minutes of laying down in bed. If that’s not possible, I stay awake until it is. I usually go to sleep between 9 and 9:30PM. Every once in a while I stay up until 11 or 12 or fall fast asleep at 8. Once every few months I’ll sleep in until 7:30AM. The biggest advantage to me is that I’ve made no other lifestyle changes. I’ll drink a coffee at 4PM, have an awful cheap bed, use screens until I’m ready to sleep, don’t need any substances to fall asleep, etc. I just sleep when I’m tired.

cercatrova 6y ago
That's interesting. My biggest struggle is waking up at the same time, how do you just not stay in bed or indefinitely snooze?
- paulcole 6y ago
  I just don’t do it. Alarm goes off means I get out of bed immediately.
  - cercatrova 6y ago
    Yeah makes sense. For me that never works so I just control the sleep time instead.

afarrell 6y ago

In order to accomplish this, I’ve had great success by: 1. Looking at natural light first thing in the morning. 2. At 9-10pm, turning off all overhead lights and using a usb-charging lantern. I usually call family at this hour. Both habits inspired by Prof. Andrew Huberman. https://youtu.be/nm1TxQj9IsQ https://youtu.be/nm1TxQj9IsQ