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Phil_in_here ,

It might not help you, but it helped me to recognize when laying in bed trying to “sleep in” wasn’t going to happen. If I’m not asleep again in 5 minutes and it’s past a certain time (6:30 for me), fuck it. My body just aches if I lay in bed awake trying to sleep. I get up and enjoy the quiet morning.

NemoWuMing ,

This Nedroid comic explains it:

nedroid.com/?452

Bennettiquette ,

my sleep routine has become one of if not the most important routine. i dealt with insomnia for years, which always spirals into poor appetite, ever-decreasing functioning and bad decisions. i understand now that maintaining a routine is critical for me, and i have added tools for falling asleep, staying asleep, and waking well-rested.

  • i picked up a good sleep mask, one that blocks absolutely all light and allows unobstructed blinking. even more so than the functional aspect of blocking light, the sensation of wearing the sleep mask has helped program my brain into quickly recognizing sleeptime on-demand.
  • a minimally-intrusive sleep aid. i started with melatonin but eventually switched to D8/D9 gummies and never looked back. within 45m of taking a gummy i feel the heaviness in my limbs and easily succumb to sleep. this is likely not necessary for everyone but i consider the reliable effectiveness to be an effective insurance.
  • ensuring proper sleep posture. i overlooked this one for a long time, thinking that stacking pillows under my head and around my body was as good as it could get. but i would wake up every morning with neck and back pain, grumpy and frustrated. after learning about traditional asian pillows it clicked together that the intent of a head rest is neck support. on a whim i picked up a buckwheat hull neck roll and it has absolutely changed my life. first time i used it, flat on my back with it under my neck, my legs tingled from the relief of tension in my body. the moral here is to assess for sources of discomfort in your sleeping posture and find ways to improve it so you are not wasting time and effort trying to get comfortable.
  • consider breaking up your sleep hours. I started an unconventional routine last year and it has been very helpful for me in waking refreshed. i set my first alarm for 2.5-3 hours before i want to be fully awake. when that goes off i manage to drag myself out of bed, have a light breakfast and move myself to a recliner in the living room where i gently doze off for another hour/hour and a half, with a few extra minutes on both sides. initially it was not super easy to fall back asleep quickly, but now that it’s routine and with the help of the weighted sleep mask, it happens in minutes. by the time my second alarm goes off, if i’m not already beginning to stir, i open my eyes and am absolutely ready to go. knowing that i can doze off again makes getting up and relocating on that first alarm much much easier, and i have come to deeply enjoy the dedicated peace and quiet of that early morning nap; no expectations weighing on me first thing, just focusing on my breathing and relaxing my body. the downside is now that i’m used to this pattern, my body expects that morning nap and i absolutely have to be up early enough to allow time for it.

i’m certain that a persons ideal sleep routine is extremely subjective and unique to that individual, so these tips may not all be helpful for you, but hopefully they give you some ideas of new strategies to try.

some_guy ,

by the time my second alarm goes off, if i’m not already beginning to stir, i open my eyes and am absolutely ready to go. knowing that i can doze off again makes getting up and relocating on that first alarm much much easier, and i have come to deeply enjoy the dedicated peace and quiet of that early morning nap

I also have issues with insomnia (due to bi-polar) and frequently wake in the early morning and relocate to the sofa. I don’t know why this is helpful in getting back to sleep, but changing the venue, so to speak, helps me instantly fall back asleep.

Bennettiquette ,

100%. i’m rocking AuDHD, that perpetual struggle between need routine and must have novelty lol. interesting to hear that the ‘mid-show venue switch’ is helpful for someone else. feels like a hack somehow.

conciselyverbose ,

Use smart lights. Have the light gradually ramp up intensity until it peaks a few minutes before your alarm goes off.

Also make sure you’re going to bed with enough time to fall asleep and get a full night’s sleep consistently.

Today ,

Do you know about the rerack? Wake up early, read a bit or check the news or whatever, then go back to sleep for an hour or two. Best sleep ever! Feels like you’re cheating the sleep rations.

kambusha ,

A complete REM cycle is usually around 90mins, and it takes about 30mins to start falling asleep deeply. For me personally, 7.5hrs is the perfect amount of sleep, which equates to 5 REM cycles.

Now, if you wake up in the middle of a cycle, you will usually feel groggy as your brain gets to grip with reality. Therefore, you want to aim to wake up just at the end of a cycle, ideally.

Try sleeping without an alarm, and make note of when you went to bed, and when you woke up. Hopefully, that time should be roughly divisible by 90mins, assuming nothing woke you up.

Knowing the above info, you can time your sleep better to ensure you don’t set an alarm for mid-cycle. As the other commenter mentioned, there are also apps & devices that can help detect when you’re coming out of REM and time the alarm based on that.

Lastly, if you do snooze after waking up, try “snoozing” for a full REM cycle (90mins), or try a power nap (<25mins). That might help “catch up” on sleep after you wake up.

I used to purposefully set my alarm 90mins before my actual wake up time, and then “snooze” for 90. That was mainly to induce lucid dreams though.

14th_cylon ,

Added to that, some smart devices try to measure your exact sleep cycle and wake you at the right time. Phones yrying to do that using microphone or accelerometer to measure sounds or vibrations are notoriously bad at it, some watches with more sophisticated sensors might have better results, but I don’t have personal experience with that.

lordnikon ,

Do you have a sleep cycle alarm clock? It might wake you up a little earlier to make waking easier.

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