# Sleep See [[insomnia]] and [[sleep log]] and [[biphasic sleep]] and [[wake up early|waking up early]] ## Adjusting my sleep schedule - How to transition - ?Wake early and push through until you adjust - How to feel about the sleepiness from the first day? - ## What is sleep? #Self/IWantToUnderstand - [[wake up early|waking up early]] (around 5/6am) yields positive results. - Aim to start [[bed time]] for 9pm and get 8 hours. - A keystone [[habits|habit]] is to [[wake up excited]]. ## Drop.. - https://www.sciencedirect.com/science/article/pii/S2352721821000309 (polyphasic, the 2 hours over 24 hours is bad for you, you knew this) - ## Sleep needs - Assume you need between 7 and 9. Definitely not less than 6 and definitely not more than 9. - [[narrative]] and [[placebo]] do make a difference ## #Caution - Sleeping on my side seems to be hurting my [[shoulders]]. - 9 hours is probably [[too much sleep]] for good [[mental health]] (unless you are sick or exercised a ton) - Sleeping in and therefore [[too much sleep|sleeping too much]] causes problems. ## Sleep #Meta/MapsOfContent - [[napping]] - [[supplements for sleep]] - [[insomnia]] - [[bed time]] - [[falling asleep]] - [[sleeping on the ground]] - [[sleep without a pillow]] - [[too much sleep]] - [[too little sleep - sleep deficit]] - [[Never Sleep Alone]] - [[things that make sleep worse]] ## Functioning on little sleep I have occasionally thought I may have the [genetic mutation](https://www.newscientist.com/article/2220092-a-second-mutation-that-makes-people-need-less-sleep-has-been-found/)that allows for very little sleep, and/or I may be playing with [[insomnia]]. ## Stablest sleep pattern - Waking ~515-630 - Occasionally less, occasionally more. ## Previous sleep patterns - Currently playing with 2300-500. - In parts of 2022, my average wake up time was about 4:30 - As much as possible - As little as possible - I tried the davinci sleep pattern in [[my youth]] (20min every 4 hours) - As a child I would wake up ~5am. - Using an alarm <--- boooooo ## [[napping]] while driving tired - NYC to Kitchener (12pm -> 4am) "worked" with several stops and napping in the drivers seat 3 times in the last 25% of the drive) ## Low hanging fruit re: sleep - #Supplement/Sleep - Re sleep..here are some things that help.... walking a lot is very good for it. - No screens 2 hours before bed. - Phone in a different room - Bliss tea (chamomile, passionflower, and then if you really need, St Johns OR Valerian) - No alcohol before bed. - Early morning sunlight helps night sleep. - Black out curtains, - Soft sheets - No caffeine, especially after noon. - Slowly coming to curse the waking world... - Of course... body scans and breathing - Getting someone to cuddle with... - Keeping the room at like 66 to 68 - Magnesium supplement - [[binaural beats]] - The smell of lavender - Making lists... - Peacefully accepting anytime you can't sleep - Singing has been shown to help, especially choirs - Yoga - Myofascal release (foam roll) - Talks on long termism - Massage guns - Stop eating by 5 - Gratitude journaling - Nasal strips - Close mouth strips - Humidifier - Get your voodoo doll nice pajamas - Night time rituals circa classical conditioning and self.hypnosis ## Related - [[panacea]] - #Time/Everyday - [[dreams]]