Optimizing Sleep

I'm considering being far more intentional about my sleep habits.
Does anyone follow a specific sleep philosophy?
Any books you'd like to recommend?
Is there a specific schedule you keep?

Does anyone function well on less sleep?
Do you fall asleep soundly and sleeping without waking in the night?
What are your tricks?

I've been working so hard to get my daughter to sleep well at night - and making sure she has healthy habits for sleep - and in the meantime I look at my own sleeping habits... I realize it's time to re-evaluate how I do things.
Ideally I would like to awaken naturally each day feeling well-rested and have the confidence that I have gotten enough sleep.

For years, I have just made sure I get on average 6-7 hours every night, and take naps as needed. But now I'm starting to see patterns develop that just aren't beneficial for me. I have been waking up alert hours before my alarm and trying to get more sleep, only to wake feeling groggy at the appointed hour. It's not working for me anymore.

 

Good thread idea. I'm horrible with my sleep patterns. I stay up too late, have too many electronics and such going just before bed, am too often in hotels, and just generally bounce my body's sleep habits all over the place.

Up until 30 or so I was fine with anything over about 4 hours. Somewhere past 30 I started needing at least 6-7, and now if I do more than two-three days in a row with anything less than that I'm really dragging. I have a strong suspicion that I'd do better with closer to 8, but I hate going to bed before 11:30-midnight.

 

Thanks for responding, Borla. I can't imagine being functional on 4 hours. Not anymore, at least. Now, 6 hours broken into 2 chunks - sure I've done that... but all-out 4 hours of sleep in a 24 hour period? I've only done that a couple of times in my life, and it wasn't pretty.

 

In my late teens and early 20s I almost never got more than 6 except maybe once a week. For most of my 20s I did 4-5 hours for days on end (and no, no drug stronger than coffee was used). For a long time I had a schedule of Mon-Thurs, 10 hour days, starting at 5am. So I'd be up before 4am every day, but still hated going to sleep at night. So usually I'd go to bed at 11 and sleep until 3:40 or so, then Thursday night I'd crash and sleep 10-12 hours before the weekend.

 

I was a really bad sleeper for a long time...constantly feeling fatigued...actually went to a sleep doctor.

They tested if I had sleep apnea...I didn't. (boy, that was a process...thank god I don't have it, those masks are a pain...real sex kill too)
Alergists, gave me something to clear up my nose, which was getting stuffed and I now use breathing strips.

But basically, now I make sure I turn out ALL the lights in the house. (not even a night light) and all noises. (no radio or TV)
I was throwing off my circadian rhythms...which are HUGE for getting proper sleep.

I also make sure I go to bed at a better time...10-11...no more going past midnight.
I now easily sleep until 6-7am...and wake up without an alarm.

I also keep a nice quiet fan on...keeps me cool, the breeze helps with the air.
And I'm careful about drinking alcohol or caffinee close to bed....or naps that are too late.

But the biggest difference was turning out every single light.
I guess, I when I do minor wake ups, the lights were stimulating my brain.

If you've got decent insurance...I'd frankly go see a sleep doctor.
They can really help you...but it is a months long process...and you've got to be honest and self-aware. (don't be in denial, because that one thing may be a factor)

 

I need 7-8 hours of sleep, ideally. I can function on 6. I don't like functioning on less than 6. I become unpleasant to be around.

My nighttime routine is to do my skincare stuff, brush my teeth, use the potty, and be ready for bed around 10. Sometimes it ends up being 10:15. It's a ballpark. Since we get up at 5:15 now, it ends up being around 7 hours of sleep. If I get less than that, it's largely because I'm an anxious person and occasionally have panic attacks at night. It becomes difficult to fall back to sleep in those cases.

Good sleep habits mean I don't need an alarm. We're using one right now until I'm in the habit of naturally waking up at 5:15, but I generally dislike using one, as I find it wakes me up in the middle of a sleep cycle, and then I'm groggy. If I train myself to be up at a certain time, then I wake up refreshed.

 

We used to sleep with completely different blankets, as we too have very different temperature requirements for sleep, but now we just use a single duvet and I pile up blankets on my side as needed. I think the comfort piece here is critical, though. If you aren't comfortable, you won't sleep well.

One thing I need to do for comfort is upgrade to a king-size comforter on our queen bed. I like to burrito.

 

Does anyone have a favorite book on understanding one's sleep cycles?
I think this is where I have the most room for growth. I'm glad everyone listed what helps them because it shows me that my habits aren't as bad as I thought they might be.

Yeah ... it sure makes sense why being a medical doctor or vet was never an appealing option!

 

The National Sleep Foundation is a wealth of information: National Sleep Foundation - Sleep Research & Education

I'm going to repeat some of the stuff above, but here is a list of my considerations regarding sleep (if only I followed them all!):

• Limit caffeine and alcohol intake (stop caffeine intake by 2 p.m.—caffeine has a half-life between five and seven hours, and even a minimal amount can disrupt the sleep cycle). Consider switching from coffee to green tea: the impact of the caffeine differs because of their chemical differences. Best bet: Go caffeine-free.
• Stop screen time (TV, computer, smart phone, etc.) by 8 p.m., as this disrupts melatonin production. Alternative: consider using apps such as f.lux. However, bear in mind the stimulating nature of television and games beyond the light emitted from screens.
• Keep the same "sleep ritual," including bedtime and wake time. We respond well to the patterns of habits. Consider your bedtime ritual a "shutdown sequence."
• Try to avoid sleep aids beyond melatonin supplements or, perhaps, herbal tea such as passionflower, valerian, chamomile, or a combination thereof. Even then, try not to rely on these regularly. (But, of course, listen to your doctor.)
• Try relaxation techniques an hour before bedtime: deep breathing techniques, yoga, meditation, etc. Stress is a rest-killer.
• Wear a sleep mask and/or use "blackout" blinds on your bedroom window(s). Anything brighter than "pitch-black" could disrupt your sleep cycles. This is especially important to city-dwellers who may have grown accustomed to some kind of ambient light even at night. I swear by my sleep mask. I highly recommend giving one a whirl.
• If noise is an issue, consider ear plugs.
• Your bedroom is only for sex and rest/sleep. Also: Not to hot, not too cold. Just right.
• Nap wisely: Only nap at a certain time, and limit the nap to around 30 minutes. Use this as a guide: Dr. Sara Mednick | Take a Nap.
• Balance your nutrition. Specifically, make sure you're getting enough magnesium. Most Americans don't consume enough: magnesium

--- merged: Aug 13, 2014 2:29 PM ---
Also, more on napping. Note the indication of also using 90 minutes as a nap time. I haven't experimented with it yet, so I can't vouch for it. The key with nap times is that you don't want to get too deep into the sleep cycles. You want to "cut out" before you get that far. I'm not sure about up to 120 minutes though. I've seen the 30- and 90-minute figures elsewhere. How to nap - Boston.com

 

I'm a firm believer in a five-minute nap. I had one just yesterday. They seem to stave off any afternoon drowsiness pretty well without the grogginess that a longer nap usually causes for me.

 

Actually the new "normal" hours of recommended sleep is between 6 - 7
They're saying that 8 may be too much for most.

Not that I go with scientists, you've got to do what's right for you.

But I feel comfortable with 6 or 7...6.5

 

Yeah, but these recommendations are based on cutting morbidity (ill-health)/mortality (death) rate. Their recommendation was 7 as it correlates with the lowest morbidity rate; it also correlates with a lower mortality rate. Some potential flaws with the studies reaching these conclusions: self-reporting sleep amounts is difficult, and people who are ill spend more time in bed.

I get a little less than 7 these days and I'm feeling okay. We'll see how I feel this weekend when I don't have to get up at 5:15. If my body decides it wants to sleep in, that tells me I'm not getting enough, and I'll have to make some adjustments.

 

It really does vary person to person, but I think many now recommend 7 to 7.5 hours a night for a majority of people. I aim for 7.5 myself.

I look at 6 as the minimum and 8 as the max.