Establishing a sleeping pattern and routine

**Timothy Paradox** · 12-09-2012 11:39 PM

I basically have no sleeping pattern. I've ignored LD'ing for years, and during that time a lot has changed. Not only did I get older, but with the freedom of living on my own terms came several less pleasant consequences. My sleeping pattern is ruined. On weekdays I can NOT get tired before 2am. And my alarm clock is set for 6.40am, for work. Needless to say, I'm always tired during the day, falling asleep if I close my eyes for two seconds. But when I come home at about 6pm, I'm not tired anymore. I feel fit, and I don't get tired before 2am again... and so the cycle repeats.

During weekends, it's even worse. I can happily stay up until 4-5am, and not feel tired at all. Then I sleep, and wake up at about 2-3pm. During winter, this is horrific. I barely ever see the sun.

This does not aid my recall, and ruins my days. I feel like a zombie most of the time. If I intend to get back into LD'ing, I need a sleeping schedule, and pre-sleep routine.

I think I'll try preparing for bed at 11pm, and lights out at midnight - on weekdays. And then prep at midnight, and lights out at 1am during the weekends. If I need more sleep, I'll adjust.

Anyways, does anyone have any useful advice regarding this "routine"? Usually I take my laptop to bed, and watch a nice (totally legal, of course) movie before trying to sleep.

**dutchraptor** · 12-12-2012 07:38 PM

Yes there are some basic rules.
No food for the last three hours before sleep
Nothing but water for the last hour before sleep
Try to move a bit throughout the day,
Do not drink excessive alcohol or sugar drinks,
Have atleast a moderately healthy diet,
Don't bring your laptop to bed, the last thirty minutes before sleep should be spent in a dim light.
Stick with your sleeping pattern, do the same every night even on weekends.

Follow these and you should be alright within a while.

**Timothy Paradox** · 12-12-2012 10:25 PM

It's impossible to do the same on weekends. People have jobs, you know. You're not suggesting getting up at 6.40am during the weekend, are you? O.o

**oainac** · 12-12-2012 10:26 PM

Something that might help you fall asleep easier if you use a computer often is f.lux. It adjusts the color of your monitor to match when the sun rises and sets. This way it doesn't mess with your circadian rhythm as much and makes it easier to fall asleep.

**dutchraptor** · 12-12-2012 10:35 PM

Originally Posted by Timothy Paradox

It's impossible to do the same on weekends. People have jobs, you know. You're not suggesting getting up at 6.40am during the weekend, are you? O.o

Well I was actually pointing more at the times you sleep at night. If you keep the time you go to bed regular it is easier to fall asleep. Waking up is not really such a big deal, so as long as you don't unrealistically oversleep you should be fine.
I think the other points are a lot more important.
Anyways there is no need to follow any of these if you don't want to, they are all just guidelines to sleeping better.

**ybm** · 12-13-2012 04:23 AM

I have a fairly regular sleep pattern and I think as long as you go to bed within a half an hour of your "bed time" you should be ok. To me, what really matters is when you get into bed. Relax, try to WILD, it doesn't matter because you hit the sack and you start resting the second you do.

**saltyseedog** · 12-21-2012 10:10 AM

Maybe you just don't like working and you like being at home staying up late doing stuff? I don't think watching movies as you fall asleep is good. People become dependant on that and can't sleep otherwise. Plus it clouds your mind with thoughts of the movie as you go into sleep rather than having a clear mind and silence. You should just write down when you plan on going to sleep or getting ready or whatever. It will help establish an intention and make it your goal. You need to learn a discipline!