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On August 09 2012 19:47 Pandemona wrote:
Well, i beleive this is what the scale is for sleep.
Newborn - up to 18 hours
1–12 months - 14–18 hours
1–3 years - 12–15 hours
3–5 years - 11–13 hours
5–12 years - 9–11 hours
Adolescents - 9–10 hours
Adults - 7/8 hours
So if you struggled with 7 try 8? 11pm sleep - 7am wake up?
I'm 20 and if I don't set my alarms (set about 8 of them with snooze on & everything) I could easily sleep 12+ hours non-stop. So weird as I feel fine even after only let's say 5-6 hours of sleep.
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I sleep 5-6 hours at night, 2 hours when I get off work, and feel quite good. Though I am often tired first waking up from my 2 hour nap.
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this thread is sad: you found the PERFECT amount of sleep, not only for you, but for people in general.yet you want to cahnge it so you have more time.... 8,5 hours sleep is prefect, don't reduce it.
move closer to your job so the 2 hours get saved there.
for all means, do NOT reduce your sleep hours
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In basic training for airforce we were forced into like 4-5 hours of sleep per night. Its not ideal by any means but we grew accustomed to it. Now in techschool I get 6-7 hours every night and I can do everything at a perfectly good level. Sometimes when things get quiet or doing something excessively boring I turn to a Monster Energy drink but overall 6-7 hours works for me.
My sleeping schedule is also very erratic. Every other weekday 3:55am or 4:45am. Going to bed from 9 to 10pm sometimes later. On the weekends tho I catch up with 8-10 hours of sleep staying up late and waking up after noon. All it takes is some getting used to, itll suck for first week but it gets constantly easier over time. I don't find myself wishing I got more sleep since I go to bed at 9 or 10 on weekdays by choice.
7 hours per night is perfectly reasonable imho
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On August 10 2012 05:59 [N3O]r3d33m3r wrote:
this thread is sad: you found the PERFECT amount of sleep, not only for you, but for people in general.yet you want to cahnge it so you have more time.... 8,5 hours sleep is prefect, don't reduce it.
move closer to your job so the 2 hours get saved there.
for all means, do NOT reduce your sleep hours
I have usually been sleeping 8-9 hrs and thought it was 'perfect'. Experimented a bit and nowadays I sleep 5-6 hrs, which I also find to be 'perfect'. Some people have to reduce their sleep to achieve their goals...
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You just need to give your body some time to adjust to the new schedule, the body rejects anything it isnt used to.
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my experience with shifting sleep around has led me to believe that it comes down to the quality of sleep.
i get to bed with a fairly loud computer in the room. at first, this was unbearable;the amount of light that came from peripherals or the computer case.. along with the sound of the fans made it pretty unpleasant for a short while.
it is summer now, and i used to sleep on a large futon in perfectly cool conditions elsewhere.
though the frustration that comes from a lack of very good sleeping conditions for me is still kinda' unwarranted.
for someone like me who is unable to control most of everything about my sleep at times(aside from hours total), i think it comes down to supplementing it all with healthier eating, and habits that grow to help your day get better.
i remember waking up feeling dehydrated most of the time. my eyes and throat were sore each time i'd wake up, and i'd compare these experiences to when i'd wake up bright and early on my own--feeling extremely rested and glad.
in both cases, i've gone through the spectrum of sleeping very little, to being asleep for extreme amounts of time.
it's still very difficult to describe what good sleep is for me, but i definately understand how sleep (or lack of) can contribute to extremely bad health.
i understand the thoughts behind having little time to yourself, but i think it's first-and-foremost important for you to feel yourself, and to be at your best for each day. this is coming from someone who's experimented with sleep on their own for many years.
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The tips:
1) Get good sleep
2) Try to time your alarm (or when you go to sleep) in some 90 minute interval (so 6 hours/7.5 hours/9 hours after you fall asleep), so that you wake up around the end of a sleep cycle instead of trying to wake up when you are in the deep sleep phase. This makes it easier to wake up
Also, try to trim time off from other activities. Can you trim 45 minutes from the daily routine of eating/hygiene/etc?
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I dont know if your schedule is good for this but there are many different sleep cycles that you can try which will reduce your sleeping quite a lot but require you to take frquent 4 hour naps or something like that, I tried one during finals week it worked pretty well.
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8 to 9 Hours is perfect for me. What sucks is that life won't let you. If only society as a whole were more relaxed.
___________
Life:
Sleep
Fun
Money
Choose 2.
___________
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sleep in 90 minute intervules
Sleep cycles are 90 minutes long. Sleeping in 90 minute increments will help you sleep efficiently and allow you to wake up feeling refreshed
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work less or closer, and enjoy all the time in your day
saying you only "live" in your free time is exactly the wrong attitude man
plus it wont be the same for 50 years anyways, commuting will eventually go out of style, its too energy inefficient, plus work hours might decrease after we get rid of our crappy economic system
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On August 10 2012 06:49 vanskater wrote:
sleep in 90 minute intervules
Sleep cycles are 90 minutes long. Sleeping in 90 minute increments will help you sleep efficiently and allow you to wake up feeling refreshed
I can vouch for this. Some study showing that people's cycles are remarkably close to 90 minutes with a variation of only a single minute or so. Also works fine for me 
flux (google it) is one of those apps that changes the hue of your monitor depending on sunrise/sunset. For some it just makes it easier on the eyes, but since I started using it, it has helped me fall asleep too ^^
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I'm really interested in doing what r.Evo did (with the help of this Zeo device maybe) and discovering my own sleeping patterns to optimize my sleep. However, once you get down to like 6 hours of sleep, how do you make it work with your gf/bf/whatever if she/he still needs to sleep 8+ hours?
- Setting the alarm clock after 6 hours => Quite awful for him/her since it will wake both of you up
- Letting him/her go to sleep first, and staying awake doing whatever until it's precisely time for you to go to sleep too, then waking up together at the same time in the morning => Much better already, however I'm going to miss not going to sleep together
- Using some kind of alarm clock that only wakes you up (like some sort of vibrating wristwatch?) => That would be the best, but does that even exist?
- Any other solution I'm not thinking about?
Edit: Just installed F.lux, hopefully it should help a little since I'm on my comp most of the day.
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not trolling here, try sleeping on a much harder surface than you normally do, and you may find you can get away with 2 or 3 hours less and still feel refreshed.
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Try doing some form of exercise as soon as you feel 'tired'. It helps to increase the rate of Melatonin transmission in your brain and thus make you more excited.
So do those pushups. It worked well on many.
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Welcome to adult life. Why do you think everyone's always gulpin down coffee, lol.
Seriously though, I can only suggest trying to improve your efficiency. Eat, poop, shower, read, etc at work. Finish your work early and leave early if possible. Ask your boss for less hours or a less lengthy shift if applicable. Get a domestic or non sexual life partner and split the chores. Rearrange your house and buy appliances so chores are faster. If its feasible to move closer to work, do so. Find ways to reduce distractions so you waste no time lying awake when you ought to be sleeping.
Don't have kids or make any new friends until you are acclimated to not having free time.
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You guys realize that waking up on a certain cycle of your sleep is extremely dependent on whether you feel like crap or energetic...
With that said if the hours you sleep on make you energetic for the whole day and yet feel tired when your sleep routine nears then you found your bio sleep time.
everyone is different. Some people can go less and some need more.
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On August 09 2012 19:36 rEalGuapo wrote:
Hi TL!
I recently started sleeping 8.5 to 9hours per night and feel better than ever. I tried to work with 7 hours for quite some time but I was really tired in the morning and had problems concentrating over longer periods of time.
So this sounds great, right? I now am energetic and well rested the entire day.
The big downside however is this:
I work 8 hours a day, it takes roughly one hour to get to my work place and another hour back. With eating, shopping, hygiene and the usual household crap I probably spend another 2.5 hours a day.
So 10 hours work+travel 2.5hours household. Well, that makes 12.5h. Sleeping 9 hours my day has only 15 left, if I want to exercise for an hour I only have 1.5hours left as my personal free time.
I can't live like this for the next 50 years.
I know there are vacations and weekends but living only 2 days a week is just a really depressing thought to me.
I know that you can reduce sleep dramatically by splitting the time over the day, that is not an option for me though.
About myself (maybe that is important to know):
I am male age 24 somewhat in shape and my immune system works nice as far as I can tell.
My Question is:
Does anyone of you have a solid way to reduce sleeping time?
Maybe I have to reduce steadily, maybe there is a certain supplement, maybe a certain diet. I did some research but I really am unsure of what to do. Caffeine is not an option, it really messes with my sleeping rythm and makes matters worse over time.
Ideally someone with personal experience could tell what he/she did.
But of course any interesting and legit article is welcome.
Please don't post only to tell me that you think 6hours is enough.
Thanks for your help!
So lets say you have 7 hours to sleep total. I would suggest taking a 3 hour nap when you are the most fatigued then sleep at around 10 PM for another 4 hours. Someone has said that the last few hours of sleep is very ineffective compared to the first few. Not exactly correct, but the concept is correct more or less. So this usually works.
If not, there is another method. It could be that your body is just so adjusted to the 9 hrs that suddenly going back to 7 makes your body unable to adjust. So I would suggest reducing your sleep by 10-15 mins for 1 week, then go another 10-15 until you are at the 7 hour mark. Have you noticed that if you are at a place where it stinks and you dont smell it anymore after a while? This is because our body is an expert at noticing CHANGES and adjusts accordingly. So if you don't reduce sleep hours all of a sudden, your body might adjust and you might be fine. There should be no reason that you shouldn't be able to function properly even with like 6 hrs a day. My father lived with 4 hrs a day for about 10 years now and he does manual labor (hes nearing 60 now).
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EPT
