[graeme]

For the fixed wakeup time:

1. What do you do if in a situation where you'll get a low amount of sleep. Nap mid day? 2. What about social stuff? I'd love to get up at 8 am most days, but then any social event in the evening throws that off.

Naps might fix the latter, but I have trouble napping due to onset insomnia. Unless I'm extremelt fatigued.

[jon-wood]

Try having a kid ;)

Ours gets me up between 6 and 7am every day. If I'm up late the night before I just end up going to be super early the next day and things even out.

[rorykoehler]

I get to bed at a fixed time. If I haven't had enough sleep then I take a 15 minute coffee nap in the afternoon. Try exercise daily. Disclaimer: I'm a reformed night owl.

[tertius]

Pick a time and stick to it. Doesn't matter how little sleep you get.

It also helps to have a meal as soon as you get up. And meal is anything with calories in it. I.e. a cabbage leaf is fine.

This helps reset your circadian rhythm (great for jetlag too).

[graeme]

I'm assuming this is just temporary and eventually it's just smooth sailing and you get sleepy?

What do you do with social events etc though. Nap? Just be tired? If they're 1-2x per week I guess I'd need a later fixed time.

[tertius]

> I'm assuming this is just temporary and eventually it's just smooth sailing and you get sleepy?

No, you pick something you want permanent and just do it.

Eating early after waking is helpful. I drink tea with L-Theanine before bed and reduce blue light. I take melatonin when I really need it, which is rare.

https://www.ncbi.nlm.nih.gov/pubmed/22214254

I'm not naturally an early riser.

> What do you do with social events etc though. Nap?

I eat low carb, I drink a lot of water and I exercise. Makes it a lot harder to be too tired to function. Only 4 hours of sleep? That's tough, rework your day to only do non creative things that don't require too much thinking. Admin, emails etc.

I also have a 10 month old which helps me avoid social situations that are not valuable.

[graeme]

I guess I should have added the caveat that I want to be getting eight hours fairly consistently. How often would you say you have less.

When doing heavy weight training, it's more or less a necessity.

(No kid at this point, I'm sure that will change things once I do have once)

[tertius]

> I guess I should have added the caveat that I want to be getting eight hours fairly consistently. How often would you say you have less.

Right now, I'm sleep training a baby, so less. My goal is 7 hours and I really enjoy 8. And I can get this consistently.

> When doing heavy weight training, it's more or less a necessity.

I've been a gym rat for many years and I can attest to this. Not enough sleep and your tanks are empty, no power.

> (No kid at this point, I'm sure that will change things once I do have once)

Kids make you focus. You cut out things you wasted time on and you're back to where you were. Less time wasty, more family and relationship. Works out well.

[graeme]

Thanks! I appreciate the detailed replies. Going to test this.

[tertius]

> I'm assuming this is just temporary and eventually it's just smooth sailing and you get sleepy?

After reading this again. Yes, the goal is a habit that puts you into a rhythm. The place you want to be is to not need an alarm to wake up and to wake up with light (natural or not). Now I like sleeping too much for this to work. I'll happily stay in bed for 10 hours. More than that and my body starts hurting...

( Artificial: http://www.usa.philips.com/c-m-li/light-therapy/wake-up-ligh... )

[Cthulhu_]

Skip the naps; take the tiredness as punishment, go to bed at a fixed time. The trick is consistency, and a nap will interrupt said consistency. Usually you can function fine with a few hours less sleep, as long as it's not a regular event.

[hammock]

Punishment for having a good time Friday night until 6am, then waking up at 7am your usual time? Seems unreasonable

[jodrellblank]

You want to stick to a sleep schedule but also break it and still have it work the same? Seems unreasonable.

[hammock]

Was more referring to how he says don't nap. Why can't I wake up at 7 on Saturday and then have an afternoon nap

I don't need "punishment" for something I want to do (stay out on Friday)

[z3t4]

those times its ok to sleep until 10 am. 4 hours of sleep will get you through the day. its important to not sleep too much or you will not be tired enough to fall asleep at night.

i also want to add thats its better to get 6 hours of deep sleep then trying to sleep and basically awake whole night.

and best tip to get tired is to wake up early and do some exercise during the day.

also eat at the same times every day.

routines x3