Any ideas on resetting a sleep cycle?

[pjoa09]

Ever since I quit my job and have been on this summer before school starts I have ended up sleeping whenever I felt like. This has actually resulted in me having a completely new sleep cycle.

I sleep at 6 am and wake up at 1 pm. I can't seem to get out of this sleep cycle no matter what I do. I even tried to wake up early so I would sleep early but I ended up oversleeping.


Any ideas on how to change this? I'd prefer a 8 pm 3 am schedule so I can still enjoy the silence.

 

[Ink]

Power of will, either force yourself to get up early or stay up extra long. It's 8:30 AM here and that's what I'm doing.

 

[pjoa09]

Power of will, either force yourself to get up early or stay up extra long. It's 8:30 AM here and that's what I'm doing.

But my sleep backfires if I stay up too long. I get a sleep debt and when I try to sleep at the time I want to sleep I end up sleeping longer than I normally would.

I slept at 2 am and woke up at 1 pm today.

 

[redbaron]

The most reliable way to change your sleeping pattern is to adjust the time you wake up gradually. Set an alarm half an hour before you normally get up, then half an hour less the next day, half an hour the next so on and so forth.

It will take time for your body to adjust, because you'll be wired and awake at strange times. It's important that you don't take naps and that you get up when your alarm goes off. It's pointless if you sit in bed until the time you normally get up anyway.

From working shift work, I can say that resetting a sleep cycle takes a solid two weeks before a new cycle becomes normal. That is, it will take two weeks before you stop feeling wide awake at weird hours and feeling a little strung out in general (from getting up/sleeping at hours you're not used to) until you actually adapt to the new cycle.

I used to go to bed at 11am and get up at 8pm. It took about three weeks for me to change my sleeping pattern completely to be going to bed about 9-11pm and getting up early. I also seem to sleep a lot more if I go to bed during the day and I feel crap, so even though I don't really see anything, 'wrong' with being a night-owl...it takes its toll on some people.

Obviously though, if you aren't disciplined this is all pointless.

I've changed my sleeping pattern numerous times doing shift work as well, it's pretty easy for me now and just happens naturally. I think when you don't work or have any obligations, it's easy to sleep in, which makes you stay up later and then sleep in again....and stay up later...and sleep in, until suddenly you're sleeping through most of the day and wondering why you feel like shit all the time.

It's also to do with the fact that some people's circadian rhythms are a little out of whack. I've learned that mine is about 25 hours...I sleep about 8 hours to every 17 hours awake. Which basically means if I'm not awake 17 (or close to) hours, I'll end up sleeping about 7. Which doesn't bother me, I can be awake 12 hours and go to sleep and then know I'll wake up in about 5.5 hours for example.

 

[TimeAsylums]

You could purchase some over the counter melatonin, just take it an hour before you want to sleep for idk three days in a row. Super cheap, just don't over use, apparently the pill form is like several several times over the natural amount in your brain or something...but yeah, if you can't naturally do it. Restart/regulate your circadian rhythm.

Also causes freaky dreams, bonus.

 

[Ex-User (5841)]

over the counter melatonin

^This. It works well.

Also causes freaky dreams, bonus.

Also true.

 

[Architect]

You can do it gradually as redbaron says, or you can suffer through it a bit and do it faster I think. Consider when you travel overseas and you have to adjust your time by eight or twelve hours, it sucks for the first day and a little the second, but it works.

I'd probably stay up all day until eight the first day, then collapse. You'll probably wake up later than 3 but no worries. Then just make sure you stick to it precisely (go to bed right at 8) thereafter.

 

[Hadoblado]

I hear that if you go camping for a week or so, your body clock will hard reset. That's a massive investment, but if it's something you have the time and inclination for, it could work out well.

 

[just george]

I suffer from the same thing. Combination of a hangover from working for myself, and having a laptop next to my bed.

Anyway when I get really desperate, I drink an entire bottle of wine on an empty stomach at about 8pm. By 10:30pm, I'm halfway through a movie, and generally flake out halfway through. My eyes pop open at about 8am.

So while I don't feel wonderful the next day, I've had a full 8 hours sleep and can manage until the evening.

ctrl alcohol del

 

[Duxwing]

Exhausting outdoor physical activity combined with discipline and a lack of sleep as described by Architect should reset your sleep cycle. In detail:

Step 1.) Wake up whenever you feel like waking up.
Step 2.) Find the nearest mountain and climb it.
Step 3.) Return home and will yourself to stay awake until the bed-time that you want. I recommend using thriller movies or a good conversation to do so. Make sure to keep all of your lights on.
Step 4.) Go to bed. You will be mentally, physically, and emotionally exhausted.
Step 5.) Wake up at your desired time and force yourself to stay awake via the processes that I've outlined in step 3. Go outside to help the sun reset your rhythm.
Step 6.) Go back to sleep at your desired time and repeat step 5 until the new cycle feels normal.

I wish you the best.

-Duxwing

 

[just george]

Exhausting outdoor physical activity combined with discipline and a lack of sleep as described by Architect should reset your sleep cycle. In detail:

Step 1.) Wake up whenever you feel like waking up.
Step 2.) Find the nearest mountain and climb it.
Step 3.) Return home and will yourself to stay awake until the bed-time that you want. I recommend using thriller movies or a good conversation to do so. Make sure to keep all of your lights on.
Step 4.) Go to bed. You will be mentally, physically, and emotionally exhausted.
Step 5.) Wake up at your desired time and force yourself to stay awake via the processes that I've outlined in step 3. Go outside to help the sun reset your rhythm.
Step 6.) Go back to sleep at your desired time and repeat step 5 until the new cycle feels normal.

I wish you the best.

-Duxwing

The nearest mountain for me personally is somewhere in Indonesia. And I'm a really fit guy. Any advice?

 

[Ex-User (5841)]

The nearest mountain for me personally is somewhere in Indonesia. And I'm a really fit guy. Any advice?

Imitate walking on an incline by awkwardly leaning forward.

 

[The Gopher]

I reset often so maybe I am used to it but normally my schedule puts in into sleeping at 4 or 5. to hard break this you sleep till around 8 then stay awake but sitting down while partially sleeping for a few hours (listen to pod-casts or something to stay awake but still closed eyes resting) then have lunch and do something for a few hours until say... 5-6 then sleep till 8 or whenever you have dinner. This means you will stay awake until 1 or 2-3 at worst in the morning but will be rested from the previous day so you can then wake up at say 8 and be fine.

It's more of an art than a science... well it's a science as well. Just remember sleep in 45 min cycles(lol as if you can orchestrate this) and a 15 min nap is apparently as good as 2 hours solid sleep. (although I think that is rubbish)

 

[Hadoblado]

Imitate walking on an incline by awkwardly leaning forward.

Ah, the ol' Aspergian gait. I know it well.

 

[just george]

Imitate walking on an incline by awkwardly leaning forward.

That's how I walk anyway

 

[Etheri]

As someone who royally fucks over his rhythm frequently, there are two / three methods I tend to use.

waking earlier (gradually or instant, first day you're tired but you'll sleep well at night and you should be fine after. Not easy, i'm too lazy to pull this off unless I truly must.)

Skipping a night... This is the simplest. If you're stuck staying up till 4 to 9 am every day, and waking up between noon and 4 pm as a result, just skip a night and stay up. Use food as your advantage, and you won't feel nearly as tired as you think you would. Tiredness comes in waves of very tired and pretty awake. Powernap is allowed. After skipping sleep for a night, go to bed 3 to 4 hours earlier, as you'll want to recover.

knock yourself to sleep early and start waking up early from that. I can't do this if my rhythm is honestly fucked unless I use weed, alcohol or sleep pills. Alcohol leaves you hungover, sleep pills are so-so, weed works most of the time as long as you're not getting hyper of it.

Careful of the skipping a day method, if you do it twice a week or more (with sleeping out & recovering for skipping sleep) you end up stretching to longer than 24 hour days, which means you continuously fuck over your rhythm by sleeping & waking later every day.

 

[ummidk]

^ Well.... I don't need to post now



still did =/


Newayys.... the easiest is to just stay up from 1pm to like 6-8pm the next day, so like 30 hours, not bad.

"Tiredness comes in waves of very tired and pretty awake." < this is weird....

 

[Ex-User (5841)]

That's how I walk anyway

LEAN MOAR!!!

Tiredness comes in waves of very tired and pretty awake.

"Tiredness comes in waves of very tired and pretty awake." < this is weird....

For the record, this is because of dopamine fluctuation. http://www.sciencedaily.com/releases/2008/08/080819213033.htm

Dopamine itself increases focus when present in some areas of the brain, and a portion of it degrades into noradrenaline.

 

[The Introvert]

<---- tired 80%, bouncing off the walls other 20%

As for OP, I recommend forcing yourself to wake up via alarm, for an extended period of time. Difficult to do, but it's really the most effective method. Just go to bed when you want and set your alarm and force yourself to get up when it goes off (don't hit snooze). Do this for a few weeks, and you should (or at least I do) start waking up by yourself right around the time your alarm would go off. I usually wake up about 15 - 30 minutes early every day.

 

[B.C.P.]

If you don't have an external reason to have a certain sleep cycle, like a shift at work or children to take care of, what's the problem? I think you're going to have a hard time changing the cycle without one. I don't know about you guys, but my waking mind gives no fucks about my preferences, and sometimes, none for my responsibilities either.

 

[just george]

LEAN MOAR!!!

And make racing car noises with my mouth?

 

[Hadoblado]

If you don't have an external reason to have a certain sleep cycle, like a shift at work or children to take care of, what's the problem? I think you're going to have a hard time changing the cycle without one. I don't know about you guys, but my waking mind gives no fucks about my preferences, and sometimes, none for my responsibilities either.

This is a good point. Ultimately (being someone with screwy sleep patterns), I think it's massively maladaptive to desynchronise your sleep patterns.

- By the time you get up you have two hours to get to the cornerstore before it closes.

- Whenever anyone wants you to do anything it infringes on your sleep.

- Everyone judges you really harshly (unjust, but still relevant)

- You get few opportunities to enjoy being outside (vit D too)

- Everything's louder during the day, plus daylight, = you're going to sleep less well.

 

[Lot]

I can't change my sleep cycle until I'm forced to wake up early by out side means. If I have to wake up early for work, I can get out of bed early. Gradually after loosing sleep I end up getting to bed earlier and earlier. It sucks being drained all day, but It gets the job done. In about a month you'll be back in the old swing of things. Although I can't fall asleep before 11pm or I'll wake up at 3 or 4 and be awake till when ever I get tired the next day.

I have no willpower, so I need work or school to get me out of bed. The threat of starvation is great motivation for waking up.

 

[Balatonyi Lajos]

If you want to fall asleep sooner:
> try this receipe (it's delicious BTW)
http://www.tasteofhome.com/recipes/poppy-seed-cake
> try to memorize tax legislation in a country You have never heard of
> watch movie Turin Horse by Bela Tarr or Bergman's Wild Strawberies
> take some Diazepan or Lexaurin
> count all philosophers you can name
> have sex or at least masturbate

If you want to fall asleep later
> CAFFINE!!!

Or move to a different time zone with the clock shifted according to your needs

 

[Deleted member 1424]

I'm almost entirely nocturnal when I have a choice, but I have a couple methods to adapt to the damn diurnal majority. Skipping one sleeping period works well.

I also find that alcohol is helpful. If I fall asleep with even the tiniest trace in my system, then I will wake up in 4 hours or less and be extremely alert, even energetic. It's not uncommon for me to drink a bit when I need to get up early and get off to a running start. While alcohol disrupts everyone's sleep cycle after an initial period, I've never met anyone who uses it like I do, due to hangovers and other side effects that I don't experience.

I've had a lot of success with flux. When I'm not using it I have a tendency to stay up for 25+ hour periods and can power straight through sizable doses of melatonin. Now it's one of the first things I install on every device.

 

[Etheri]

It's 5.30 PM. I'm awake for an hour and a half now. I'd say my rhythm is fairly regular holiday / exam this way. I went to sleep just before 8.30 am. There are advantages too.

This is a good point. Ultimately (being someone with
screwy sleep patterns), I think it's massively maladaptive to desynchronise your sleep patterns.

- By the time you get up you have two hours to get to the cornerstore before it closes.
Night shops, shops open until 8 PM... Advantage of living in the city.

- Whenever anyone wants you to do anything it infringes on your sleep.
My friends know not to bother me before 2 or 3 pm. I can wake up 2 pm if they need me to. They know that i'm more useful towards the evening & afternoon. Also, you have time reserved for yourself... Because nobody's about to bother you between 2 and 8 am.
- Everyone judges you really harshly (unjust, but still relevant)
This is true, but if you live alone people can't really tell when you sleep and when you wake up. The only people that can call me out on being awake at 7 am, are awake then too. That being said, don't go to class no-sleep 8 in the morning. They can tell (Probably because I'm never in class at 8 to begin with?)
- You get few opportunities to enjoy being outside (vit D too)
I love night time, even outside. It's the only time the city is quiet and peaceful. Especially in summer, daylight and being outside is not a problem, regardless of your rhythm. Ever gone for a sunrise walk? Ever gone for a dawn walk?
- Everything's louder during the day, plus daylight, = you're going to sleep less well.
Earplugs and blinds. (I admit they're imperfect and this is a pretty good argument.) That being said I get to use the calmity and quiet of the night to study and recover my introversion.

But most of all, you're not stuck to a rhythm. You do what you like, when you like. It comes more natural, and isn't always the most healthy lifestyle, but it has advantages aswell. I don't force myself to wake up at 8 and study, but when I do study, I in fact go for it, rather than force myself to it?

 

[pjoa09]

I went to sleep at 2 am forcefully and then was woken up at 7 am by someone because I am immune to alarms.

I spent my morning rather busy running around outside of my home doing all the things I couldn't do when I was spending much of my waking time at night.

Today morning I woke up 7 a.m without an alarm or anyone waking me up.

I guess you just got to get forced into it.

 

[pjoa09]

If you don't have an external reason to have a certain sleep cycle, like a shift at work or children to take care of, what's the problem? I think you're going to have a hard time changing the cycle without one. I don't know about you guys, but my waking mind gives no fucks about my preferences, and sometimes, none for my responsibilities either.

I hadn't been able to go get some tools and spares for my broken car for the past 2 months.

I really liked being awake at 5 a.m walking around eating oats soaked in chocolate milk and eating junk in complete darkness. Sometimes I'd study too.

 

[DelusiveNinja]

Howl at a full moon.

 

[B.C.P.]

I think a split strategy is better, if a person is seeking privacy as well as time to enter society and accomplish related goals. What I do is wake up at 4 AM, enjoy the pre-sunrise morning hours then have my coffee at sunrise and get going. It's a good mixture of day-time and night-time. The only issue I've found is that if you don't caffeinate or get some dopamine going by 5 o'clock (or if you can do a siesta - I can't) then you're going to crash. But this isn't always a bad thing as it keeps you from crossing that midnight threshold, after which you just say "fuck it" and stay up all night.

This schedule typically requires a "priming" day where you stay up a whole night then fall asleep late afternoon the following day.

Sorry if someone already posted this idea. I read this thread a couple days ago but I was tired and can't remember at the moment what exactly I read. (and no I'm not reading it again).

 

[walfin]

Wow I have almost the same problem too. Been waking at 1 PM. I'd like to sleep at midnight and wake at 8. I've been trying the gradual method but I just keep hitting snooze when my alarm goes off at 10.30. Alcohol seems to have become less and less effective.

I'm trying the melatonin thingy next (if it's cheap).

 

[B.C.P.]

In my experience melatonin is something you can easily power through. You have to shut off the computer and do something like meditate or read Chicken Soup for the Soul to fall asleep.