Quote (carteblanche @ Jan 14 2012 06:19pm)
starting in high school, i deliberately changed my sleeping patterns to play games / chat with friends. that kinda stuck all the way through college, 6-8 years all together. i generally go to sleep around 4am and my alarm is set for 8am to go to work. though i frequently wake up between 7am and 8am. even on weekends i still wake up around the same time. sometimes i can go back to sleep, but i'll wake 1-2 hours later. it's very rare for me to sleep for 8 hours without meds.
there are no lights on. i turn on my audio book on the phone to listen to while i try to sleep. i do have a bed, but i prefer to sleep on my back on the couch or on my side curled up on the floor. i have a pillow + blanket. i cannot sleep when im hot so i turn on the ac if i start to sweat.
i dont feel tired, and it doesn't seem to bother me. personally i've always seen it as a benefit that i am functional with less sleep. the only reason i'm trying to sleep more is because you suggest 8 hours for recovery, healthy, happier, etc. im thinking my body's just used to the habit, and i'd have to use meds to change my sleep cycle and hope my body adopts the new habit.
You have to make a few choices here.
First of all, it seems as if you are torn between two sleeping rhythms - the night owl, who enjoys staying up late for social and entertainment reasons - and the early bird, who enjoys getting up early to face the day and get everything done.
You need to decide which of those two is TRULY you. If you feel that going to bed late (3am-5am) suits you, then I would advise that you try and modify your schedule to suit that need. Try getting a night job. This is MUCH easier said than done I realize, so it might be much easier to try my second suggestion.
The second idea is for you to reset your body clock to accept going to bed early and keep it there - warding off all temptation to stay awake. As of right now the only way you are going to get yourself back into the early rhythm is for you do the following:
1. Go a full 24-48 hours without sleep. You are going to be BEYOND exhausted by this time. When I say no sleep, I mean literally NO sleep. Not a single minute of sleep - nothing.
2. Once you achieve at least 24-48 hours of ZERO sleep, you will go to bed at a sensible hour WITHOUT melatonin. Make sure to go to bed on an empty bladder. Try to get to bed around 10pm so you can get 9 hours and wake up at 7am. Set your alarm clock in case you oversleep.
3. Once you wake up after a full 8-9 hours of sleep, you will feel tired and groggy. This is normal for your body to be getting back on track. Sustain yourself throughout the day WITHOUT caffeine.
4. Once the day comes close to an end, start to wind down around 8pm. I want you to begin relaxing. Reduce the temperature in your house and make it cool and pleasant. Put on comfortable clothes and get OFF the computer. Don't watch TV unless it's something boring (CSPAN comes to mind), and try to get everything off of your mind.
5. By around 10-11pm you should start nodding off, turn off all the lights (again make sure you have an empty bladder) and drift off into peaceful sleep.
6. If all went well, you should wake at around 7am on your own (set alarm clock anyway to be sure).
7. Repeat this process every day including the weekend to avoid reverting back.
If you notice yourself waking up in the middle of the night anyway, you want to try a few other things...
1. Sleep in your bed with freshly washed sheets (wash them once a week). You may not like making your bed or sleeping in it, but it will help you to have restful sleep by properly supporting your back and cradling your head and neck. Do not sleep on the floor.
2. Try to avoid working out after 7pm any night. A good rule of thumb is to avoid working out any less than 3 hours before bed.
3. Do not eat anything complicated (spicy, heavy, or overly calorie rich) before bed. Stick to casein or a whey shake.
4. Work out any problems you have earlier in the day. Try not to sleep on your problems or that can cause restless sleep.
Good luck! Keep me posted.