• fonix232@fedia.io
    0·
    6 months ago

    I’ve actually found a trick against this!

    1. Pick a “must get out of bed before this” time. For me it’s 9am.
    2. Pick a time 2-3 hours before that. For me, best was 6:30am
    3. 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
    4. Go to bed and be asleep at least 6 hours prior to the first alarm. I often can’t do this but I try.
    5. 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.
    6. 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.
    7. 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.

    • [object Object]@lemmy.world
      1·
      6 months ago

      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.

      • fonix232@fedia.io
        1·
        6 months ago

        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.