Biphasic sleep. One 5 1⁄2-6 hour block over night, one 90 minute siesta before work.
this post was submitted on 12 Jan 2025
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I know what biphasic sleep is. But I’m not clear on when you are doing it. Do you get up at like 4 am? For how long?
Or maybe I just need to know when work starts for you?
6:30am-12pm I am awake
12pm-1:30pm I am asleep (siesta)
1:30pm-12:30am/1:00am I am awake
12:30am/1:00am-6:30am I am asleep
I work from 2:30pm-10:30pm
Shower and a cup of tea or coffee
- I just need a good 7 hours of sleep at least. You can't cheat sleep duration. Eventually, you'll need to catch up if you aren't getting enough and it'll compound the bad feeling.
- I fall asleep faster if I've had a drink, but not necessarily better. I might wake up in the middle of the night if I do.
- Pattern is important. If you usually wake up at 9 or 10am and want to wake up at 5 or 6am instead, you'll probably have some meh feeling regardless, but the more you do it, the better it gets. Maybe consider moving your normal wake up time closer to the earliest times you want to wake up.
I get seasonal affective disorder in the winter. Thirty minutes of the light therapy lamp first thing in the morning works wonders if you use it properly and consistently.
How early? When I had to get up at 5, it just sucked no matter what. At 7? Just do it for a couple of weeks until you can be sleepy at 11pm, it will work itself out.
It doesn't just work itself out for everyone.
Sure, but it's certainly the first thing to try. Get up when you need to, go to bed when you get sleepy. And I do think there is some "7:00" for everyone, some earliest time that can feel good, unless you have a literal sleep disorder, in which case asking the internet doesn't seem like the best strategy.
Definitely the first thing to try, along with not looking at screens/the blue light spectrum.
Yellow zzzquil at bedtime
Alarm clock set for an hour before you need to wake up, now spend that extra hour doing nothing or taking a morning nap.
Do you mean regularly or exceptionally?
If I need to get up early as an exception I just go to bed earlier and automatically tend to wake up before my early alarm.