Waking up early, 10 tips that worked for me(rodrigohaenggi.com)
rodrigohaenggi.com
Waking up early, 10 tips that worked for me
http://rodrigohaenggi.com/posts/waking-up-early-10-tips-that-work/
120 comments
I think part of maturing into an adult is realizing that future-you is not the same as present-you. Understanding that fact can help you solve problems like getting up in the morning; in fact the OP offers such solutions: Schedule an important meeting or event early in the morning that forces you to get up.
See also: http://lesswrong.com/lw/ase/schelling_fences_on_slippery_slo...
See also: http://lesswrong.com/lw/ase/schelling_fences_on_slippery_slo...
I am a bad person. Even with an important meeting I have / will sleep in.
Later, I would invent crazy excuses, or just tell about my monstrous condition.
Later, I would invent crazy excuses, or just tell about my monstrous condition.
One neat app I've discovered lately that helps me with this tremendously is Sleep as Android[1]. It has a "CAPTCHA" mode for alarms, where you have to do some additional task to wake up. It has a few choices for the task, but the most amazing one is QR Code scanning. You "teach" the phone a QR code of your choice, and when the alarm goes off you have to scan the code to turn it off. The use case is printing a QR code on a piece of paper and sticking it in the kitchen/bathroom/whatever room that requires you getting up and walking. A simple, yet (to me) a mind-blowing feature for an alarm.
[1] https://play.google.com/store/apps/details?id=com.urbandroid...
[1] https://play.google.com/store/apps/details?id=com.urbandroid...
That's pretty cool.
My low-tech version is putting the alarm clock on the other side of the room :-)
My low-tech version is putting the alarm clock on the other side of the room :-)
It's what I did before, the problem was that the point of the app is sleep-tracking and waking you up at the optimal time in your sleep cycle. This requires the phone being somewhere on the bed so it can register your movement. The negative side-effect of this is of course being able to turn off the alarm with your eyes more or less closed by blindly grabbing at the phone conveniently placed at arm's reach.
I use Alarm Clock Extreme for Android, which (among other things) you can set to make you solve math problems before you can shut it off. The complexity of the problems, quantity, etc is configurable.
Much like the GP poster, I'm usually not myself when awakened by an alarm. I can go 30 feet to turn off an alarm and return to bed without ever really being awake. Having to do some multiplication and division wakes up the more rational parts of my brain.
Much like the GP poster, I'm usually not myself when awakened by an alarm. I can go 30 feet to turn off an alarm and return to bed without ever really being awake. Having to do some multiplication and division wakes up the more rational parts of my brain.
My still asleep self would simply take out the battery, turn down the volume, or throw the phone into another room or out of the window.
I find that the most banal things on the radio suddenly become endlessly fascinating when the alternative is getting out of bed.
"This advert for conservatories? Oh, I'll just stay in bed until the end of the commercials.. ooh, I've not heard this Rihanna song for a few hours, just one more song.."
"This advert for conservatories? Oh, I'll just stay in bed until the end of the commercials.. ooh, I've not heard this Rihanna song for a few hours, just one more song.."
I believe just-woke-up me learned a different version of mathematics.
When I set the alarm the night before I can budget my time appropriately. 30 minutes to get where I need to go, 15 minutes for morning chores, 20 minutes for breakfast, etc. I'll add an extra 10 minutes for unpredictability, set my alarm, and go to sleep.
Then when I wake up, I can hit that snooze button because apparently 60 - 9 minutes is plenty of time to get 50 minutes of stuff done. Then I hit it again, because I'm sure I can just do things a little quicker. 60 - 18 is plenty of time to get 50 minutes of stuff done.
Finally I get up and start to wonder how I ever rationalized that I could get 50 minutes of stuff done in 30 minutes.
It reminds me of when I was on prescription pain medications after a surgery.
When I set the alarm the night before I can budget my time appropriately. 30 minutes to get where I need to go, 15 minutes for morning chores, 20 minutes for breakfast, etc. I'll add an extra 10 minutes for unpredictability, set my alarm, and go to sleep.
Then when I wake up, I can hit that snooze button because apparently 60 - 9 minutes is plenty of time to get 50 minutes of stuff done. Then I hit it again, because I'm sure I can just do things a little quicker. 60 - 18 is plenty of time to get 50 minutes of stuff done.
Finally I get up and start to wonder how I ever rationalized that I could get 50 minutes of stuff done in 30 minutes.
It reminds me of when I was on prescription pain medications after a surgery.
I realized this about me too, the other day. I'm completely unrealistic about schedule for the first half-an-hour or so after I wake up. So I try to get as much done the evening before so there's less risk of that unrealism trashing my morning.
I put my alarm clock across the room so that I have to get up out of bed to shut it off. Negative reinforcement works!
I tried this too, but then I started getting up while I was still mostly asleep, walking across the room to turn off the alarm, and then going back to bed again. I even tried putting the alarm in a closet, but I'd still get up and turn it off.
What worked for me was (1) going to bed at a reasonable hour and being sure I got 8 full hours of sleep, (2) giving up coffee, and (3) going running every morning (I lived next to golden gate park, totally worth it). I was able to get up early, got tons more done in the morning, and I also got in shape. Best thing I've ever done.
What worked for me was (1) going to bed at a reasonable hour and being sure I got 8 full hours of sleep, (2) giving up coffee, and (3) going running every morning (I lived next to golden gate park, totally worth it). I was able to get up early, got tons more done in the morning, and I also got in shape. Best thing I've ever done.
This sometimes happened to me when I was in uni. I'd leave my alarm (my phone usually) on my desk on the other side of the room. Some days I'd wake up and see my phone on the pillow beside me.. when this happened there was always an "OH SHIT WHAT TIME IS IT" panic since it meant that I got up, turned off the alarm and went back to sleep.
I also used my computer as an alarm clock for a little while. I wrote a program that would set the windows volume to whatever value (0 to 100) was passed as a commandline argument and then I set up the task scheduler to run it in the morning. This way, I could play music quietly at night and in the morning the volume got cranked up to 100% to wake me. Worked well until one morning there must have been a power outage and my computer was off...
Solving puzzles to turn off an alarm doesn't work for me either - my still asleep self is quite clever at pulling plugs, taking out batteries or simply just smashing a persistent alarm.
Luckily, unless I'm really tired (eg go to bed at 6am, get up at 8am), I normally wake up before I need to get up. Actually getting up is a lot harder than waking up tough.
I also used my computer as an alarm clock for a little while. I wrote a program that would set the windows volume to whatever value (0 to 100) was passed as a commandline argument and then I set up the task scheduler to run it in the morning. This way, I could play music quietly at night and in the morning the volume got cranked up to 100% to wake me. Worked well until one morning there must have been a power outage and my computer was off...
Solving puzzles to turn off an alarm doesn't work for me either - my still asleep self is quite clever at pulling plugs, taking out batteries or simply just smashing a persistent alarm.
Luckily, unless I'm really tired (eg go to bed at 6am, get up at 8am), I normally wake up before I need to get up. Actually getting up is a lot harder than waking up tough.
Clearly getting out of bed isn't all the work in waking up, but it's a good start. If done in addition to the other things you mention, it's helpful. Getting up just seems to get your juices flowing better, at least based on anecdotal evidence.
I've read about people scheduling their laptops/phones to read them messages foreseeing any excuse and trying to argue against it.
"You think another 30 minutes will be fine, but remember how you always regret that afterwards? Remember how you spend the rest of each day wishing you'd got up 30 minutes earlier? Do you want to be that pathetic, regretful person again today?"
Of course, Sleep Self would probably reply "Hell yes, bed is awesome!"
"You think another 30 minutes will be fine, but remember how you always regret that afterwards? Remember how you spend the rest of each day wishing you'd got up 30 minutes earlier? Do you want to be that pathetic, regretful person again today?"
Of course, Sleep Self would probably reply "Hell yes, bed is awesome!"
I stopped using an alarm clock about a year ago, and it's been one of the most positive, life-altering changes I've experienced. I'm not tired when I wake up, and I have consistent energy through the day. It was a surprisingly easy transition after doing two things: leaving the blinds open so I get lots of natural sunlight in the morning, and eating breakfast within half an hour of waking up.
It's somewhat scary at first, going without an alarm, but I discovered after doing the above two things that I was tending to wake up before my alarm, and ready to start my day. After a few weeks, I decided to give it a go, and have been off the alarm for a year. In fact, I think now that having an alarm was much more stressful and got in the way of getting a good night's rest, despite the fact that I now wake up earlier.
Getting to sleep at a decent hour helps, and waking up early leaves me tired at night. I avoid caffeine after noon and tried to avoid sitting in front of a computer screen during the last half hour before sleep. But I credit the early meal and sunlight most.
It's somewhat scary at first, going without an alarm, but I discovered after doing the above two things that I was tending to wake up before my alarm, and ready to start my day. After a few weeks, I decided to give it a go, and have been off the alarm for a year. In fact, I think now that having an alarm was much more stressful and got in the way of getting a good night's rest, despite the fact that I now wake up earlier.
Getting to sleep at a decent hour helps, and waking up early leaves me tired at night. I avoid caffeine after noon and tried to avoid sitting in front of a computer screen during the last half hour before sleep. But I credit the early meal and sunlight most.
Heartily second everything there. I stopped using an alarm clock for workdays many years ago. Waking up naturally is the best ending to sleep. The time is pretty stable, except roughly once a week, I'll remain asleep 30 to 60 minutes longer. If that happens, it was necessary, and waking up earlier to a blaring alarm would have left me zombied for the day. I do have a job where the arrival time is flexible; anytime up to about 10:30 is okay and my boss does the same. That is by design not luck, I wouldn't take a job where that was not true.
So yes, kill the alarm. (I will use it for an early flight or medical appointment, things that can't give way by an hour, but absolutely not for the daily commute.) It really does create stress.
So yes, kill the alarm. (I will use it for an early flight or medical appointment, things that can't give way by an hour, but absolutely not for the daily commute.) It really does create stress.
Eating after waking up is a key for me. I have colleagues who have company breakfasts when I'm already thinking about lunch...I don't see how they can wait until 3 or 4 hours after waking up before they eat.
11. Get enough exercise.
I find when I'm getting regular exercise, I open my eyes in the morning and I'm awake and ready to go. It's the opposite when I've been lazing around for a few weeks not doing my physical activity.
I find when I'm getting regular exercise, I open my eyes in the morning and I'm awake and ready to go. It's the opposite when I've been lazing around for a few weeks not doing my physical activity.
My uncensored opinion is that the original article is garbage. Waking up early isn't about what you do in the morning, its about what you do the night before (or fail to do.)
Forcing yourself to wake up early for the sake of waking up early is destructive as it means your body has not gotten enough sleep yet. Your going to either have impeded judgement capability, diminished work energy or both. A lot of people pretend this doesn't happen to them; they under perform for years or sometimes their whole life.
Being a business owner associating with a lot of people with the worst sleeping schedules imaginable I have a pretty good idea what causes serious sleep problems.
That said, most average people can fix their sleep problems just through being active.
Here are a few things that are a really big deal:
1. Wind down work hours before your ready.
2. Shut off most of your lights. Especially the horrid blue lights that so many electronics emit.
3. Don't do drugs. Yeah, if your snorting cocaine on the weekends expect to have some problems sleeping for the rest of the week.
4. Be on a regularly eating schedule. My sleep disruptions go hand in hand with meal disruptions.
I travel to trade shows and have 24 hour days. When I go back home, my sleep schedule goes back on track within 48 hours. This is coming from someone who, over half a decade ago, spent years attempting to stop a 26 hour day cycle (meaning your sleep plus awake time always ads up to over 24 hours a day resulting in no predictable sleep pattern.)
Forcing yourself to wake up early for the sake of waking up early is destructive as it means your body has not gotten enough sleep yet. Your going to either have impeded judgement capability, diminished work energy or both. A lot of people pretend this doesn't happen to them; they under perform for years or sometimes their whole life.
Being a business owner associating with a lot of people with the worst sleeping schedules imaginable I have a pretty good idea what causes serious sleep problems.
That said, most average people can fix their sleep problems just through being active.
Here are a few things that are a really big deal:
1. Wind down work hours before your ready.
2. Shut off most of your lights. Especially the horrid blue lights that so many electronics emit.
3. Don't do drugs. Yeah, if your snorting cocaine on the weekends expect to have some problems sleeping for the rest of the week.
4. Be on a regularly eating schedule. My sleep disruptions go hand in hand with meal disruptions.
I travel to trade shows and have 24 hour days. When I go back home, my sleep schedule goes back on track within 48 hours. This is coming from someone who, over half a decade ago, spent years attempting to stop a 26 hour day cycle (meaning your sleep plus awake time always ads up to over 24 hours a day resulting in no predictable sleep pattern.)
3. Don't do drugs.
Most importantly, do not consume caffeine. No coffee, no tea!
Most importantly, do not consume caffeine. No coffee, no tea!
I'm a green tea drinker and I've actually read that small amounts of caffeine throughout the day are okay. Seems to be working for me. Went from coffee to black tea to green tea and have been primarily drinking green tea for 2-3 years now.
That would depend on whether you are fast- or slow- caffeine metabolizer. For example, I am of a latter kind - I can drink few shots of espresso, then go to bed in an hour after that and pull of a full-night sleep.
I don't know if "do not consume caffeine" is more important than "do not do cocaine", but otherwise I'd agree. That said, I personally care more about my Coke fix than I do about any impact to my sleep schedule.
Green tea has a lot less caffeine than black tea.
This is not necessarily true. In particular: "2. Black and green tea manufactured from leaf from the same bushes on the same day will have virtually the same caffeine levels (within +/- 0.3%)"
http://chadao.blogspot.com/2008/02/caffeine-and-tea-myth-and...
http://chadao.blogspot.com/2008/02/caffeine-and-tea-myth-and...
Didn't know that, I stand corrected. Thanks!
No tea? How dare you.
With regard to your second point, late night hackers might find f.lux useful. I have used it with success the past year and half; just be sure it is not activated while doing anything which includes a color palette.
Check it out here: http://stereopsis.com/flux/
Check it out here: http://stereopsis.com/flux/
That one was actually on my initial list. I left it out though because I have just recently started working out regularly. But yes, so far I have been getting better night sleeps after my workout days.
Depends on the exercise.
Heavy deadlifts & rack pulls: I sleep like the dead. Squats can have a similar effect.
Rowing, swimming, cycling, or other cardio: not so bad.
Heavy deadlifts & rack pulls: I sleep like the dead. Squats can have a similar effect.
Rowing, swimming, cycling, or other cardio: not so bad.
This math doesn't work - you're gonna wake up early to have more productive hours, but you'll waste the gain by exercising.
You are right - the amount of time you wake up early may be cancelled out by the amount of time you exercise. Two things to note:
1. The title of the article is "Waking up early", not "how to have more productive hours in the day"
2. I'm personally much more interested in the health benefits gained by exercising so I have no doubt it's worth it.
1. The title of the article is "Waking up early", not "how to have more productive hours in the day"
2. I'm personally much more interested in the health benefits gained by exercising so I have no doubt it's worth it.
Presumably, if you exercise then you'll have more days total in which to be productive (that is, you'll live longer)!
> 2 Don’t listen to that voice in your head. You know, the one that always tells you: “Just 10 more minutes of sleep won’t hurt right? We will definitely get up after that.”
I listen to that voice every day. My alarm goes off at 4:30 AM, I doze for another ten minutes, and then I get up promptly at 4:40 AM. YMMV, but for me, that last ten minutes makes the difference between staggering out of bed feeling ill and half-zonked, and rising awake and alert.
I listen to that voice every day. My alarm goes off at 4:30 AM, I doze for another ten minutes, and then I get up promptly at 4:40 AM. YMMV, but for me, that last ten minutes makes the difference between staggering out of bed feeling ill and half-zonked, and rising awake and alert.
YMMV indeed. If I do that, forget it. The most awake I'll be when getting up is when that first alarm goes off; any subsequent "snooze" just gets repeated until "too late" hits. I may be staggering out of bed feeling ill and half-zonked, but I'm UP.
Best way I find to fight the "snooze button" effect is to have a reason to get up. Make sure there is no way to rationalize another 10 minutes. I have to be out by X:Y0AM, and must do P D & Q before, and any delay will screw that up - so I have to get up when the alarm goes off, no matter how much I hate the fact DST means it's just as dark out as when I went to bed.
Once up, the next step is JUICE. A shot of sugar, in a healthy format, to stimulate blood sugar levels and get energy going. That's enough to get the rest of the process going.
Toddlers help. Get 'em to bed so they'll get up when you want to get up. Nothing is more irresistible than 2.5' of "Da Da! Milk!"
Final tip: don't care. Doesn't matter whether you want to get up or not, just friggin' do it. Between this and other issues, I've largely eradicated the "I do/dont' want to" mindset: I don't care, it doesn't matter what I want, just do it because it has to be done.
Best way I find to fight the "snooze button" effect is to have a reason to get up. Make sure there is no way to rationalize another 10 minutes. I have to be out by X:Y0AM, and must do P D & Q before, and any delay will screw that up - so I have to get up when the alarm goes off, no matter how much I hate the fact DST means it's just as dark out as when I went to bed.
Once up, the next step is JUICE. A shot of sugar, in a healthy format, to stimulate blood sugar levels and get energy going. That's enough to get the rest of the process going.
Toddlers help. Get 'em to bed so they'll get up when you want to get up. Nothing is more irresistible than 2.5' of "Da Da! Milk!"
Final tip: don't care. Doesn't matter whether you want to get up or not, just friggin' do it. Between this and other issues, I've largely eradicated the "I do/dont' want to" mindset: I don't care, it doesn't matter what I want, just do it because it has to be done.
I find that I have an easier time getting out of bed if I get up when I wake naturally. I almost always wake about 30 minutes before my alarm goes off. In the past I just went back to sleep, but when 30 minutes went by I felt groggy and sluggish.
Hopping out of bed right when I wake up, even if it costs me 30 - 45 minutes of extra sleep, makes it so much easier.
My fiance has been using this alarm application where she inputs the time she's going to bed and it shows best and worst times within the sleep cycle to be woken, it works well. I have a feeling this is what I'm doing on my own by getting up when I wake up.
Hopping out of bed right when I wake up, even if it costs me 30 - 45 minutes of extra sleep, makes it so much easier.
My fiance has been using this alarm application where she inputs the time she's going to bed and it shows best and worst times within the sleep cycle to be woken, it works well. I have a feeling this is what I'm doing on my own by getting up when I wake up.
I have tried nearly all of these, and the only thing that consistently works for me is forcing myself to go to bed by midnight, and preferably at 23:00.
On nights when I get less than seven and a half hours of sleep, it's like I'm a different person immediately after waking up: I don't care what my future or previous self wants. I only want to go back to sleep.
On nights when I give myself eight or more hours to sleep, I will wake up on time without any external prompt (including the alarm). It's a lot easier to be rational about time at the end of a day than it is at the beginning.
On nights when I get less than seven and a half hours of sleep, it's like I'm a different person immediately after waking up: I don't care what my future or previous self wants. I only want to go back to sleep.
On nights when I give myself eight or more hours to sleep, I will wake up on time without any external prompt (including the alarm). It's a lot easier to be rational about time at the end of a day than it is at the beginning.
This is what works best for me when I need to get up. I have the problem that there are always a million more things I want to do before I go to bed. If I let myself do them I will be wide awake and focused until I hit a wall and have to go to bed, but this time will be about 2 hours after I should I have gone to bed and the next day I'll be terribly groggy if I get up at the normal time.
The most important thing for me is not giving in to staying up late. My brain wants to do it, but I have to say no.
The most important thing for me is not giving in to staying up late. My brain wants to do it, but I have to say no.
For me the night-time is the only quiet time to get work done (full-time job, family), but I still need to get up about 5:40 AM. I aim to get to sleep by 10:30 but usually work up until that point. I know I sometimes suffer when trying to fall to sleep, but I guess it's a trade-off I'm willing to make.
It took me a month of living with withdrawal symptoms and headaches to get over the addiction.
Let me just point out that this is totally not normal. I drink 10-15 (20-oz) cups of coffee a week, in addition to caffeinated sodas, and when I'd go off caffeine for a few weeks (as I used to do regularly), I'd have 2-3 days of feeling depressed from normal, and a very mild but persistent headache over the first 1-2 days of it. If someone has caffeine withdrawal symptoms for a month, I'd think something else is wrong.
Let me just point out that this is totally not normal. I drink 10-15 (20-oz) cups of coffee a week, in addition to caffeinated sodas, and when I'd go off caffeine for a few weeks (as I used to do regularly), I'd have 2-3 days of feeling depressed from normal, and a very mild but persistent headache over the first 1-2 days of it. If someone has caffeine withdrawal symptoms for a month, I'd think something else is wrong.
I take issue with his "coffee = bad" assertion as well. Maybe he was just drinking too much coffee. I know I was getting chest pains when I used to drink way too much, so I quit for a couple of years. Now I'm back to one french pressed cup everyday, although I don't need it, and I finish it well before noon. A little bit of good coffee goes a long way, and although no definitive link to good health has been found yet, medical research is looking into it because of correlations that have been found (just google "health benefits of coffee").
Actually it has been found to battle Alzheimer's disease. http://epicentre.massey.ac.nz/EJC/Stuff/PastPapers/Papers_20...
I'm not anywhere near an expert, but I wanted to point out that there is a difference (I assume substantial) between someone who drinks 10-15 cups of coffee a week for several years and then goes off permanently and someone who drinks the same amount but regularly stops drinking for a few weeks. The situation isn't exactly the same, but it makes me think of a person who's never run a mile before who can't do it any faster than 10 minutes and a person who runs a mile once every couple weeks and says "that's totally not normal; you should totally be able to run a mile in under 7 minutes" (whether you 'should' be able to as a level of physical fitness or not, it's unreasonable to expect of a person on their first attempt).
I agree. I deliberately stop drinking coffee for a month or two once in a while (just to prove myself that I can), and it never takes more than 2-3 days to completely withdraw from the physical effects.
Last time I did the "get off coffee to show myself that I can" thing, I was able to avoid the terrible headaches by pushing the "first sip" time back a bit each day, then reducing the amount. Initially about 11AM was the headache onset time, but after I moved my first sip back each day for a week, I found that I didn't get the headache onset till about 3PM. Then I reduced down the dose over the next week, which more motivated by the annoyance of mentally tracking "when can I (do I have to) have my coffee today". The two stages separated the task of having my brain produce its own wake-up/alertness state from dealing with the other withdrawal symptoms; and it turned what was a comforting morning ritual into a chore taking up time and attention.
You only need one tip: get a kid. Won't help with productivity though.
How about a cat? There is no snooze button on a cat that wants to be fed. :-)
Are you comparing the amount of attention cats need with the amount children need (particularly infants & toddlers)? You are so going to have a wakeup call one day :)
I guess I was thinking in terms of having the morning wake-up without the full commitment of a child.
I am quite aware of the differences between a human infant and a cat.
I am quite aware of the differences between a human infant and a cat.
Kids have snooze buttons?
You need to adjust your cat's feeding cycle.
I trained my ex-cat. I'd get up when I damned well felt like it.
My ex-girlfriend at the time, would get up to feed cats.
So he'd bug her on the mornings she was in, and snuggle up with me on the mornings she wasn't.
Same cat learned not to beg at the dinner table for food. Even when sushi was being served. And yes, he loved salmon. Begging resulted in treats -- of wasabi applied to the nose.
He learned after the 2nd time.
TL;DR: with a sufficiently trainable cat, this doesn't work.
My ex-girlfriend at the time, would get up to feed cats.
So he'd bug her on the mornings she was in, and snuggle up with me on the mornings she wasn't.
Same cat learned not to beg at the dinner table for food. Even when sushi was being served. And yes, he loved salmon. Begging resulted in treats -- of wasabi applied to the nose.
He learned after the 2nd time.
TL;DR: with a sufficiently trainable cat, this doesn't work.
stole my comment, that's exactly what I was going to say...
Ditto. I can't believe this isn't the top reply. Three and a half years post-fatherhood, I don't even remember what it feels like to sleep late. I've gotten better at managing bed times (lights out by 10:30-11 pretty much every night). And I wake up on my own by 6:30 even on mornings where my wife is handling the breakfasts.
All of which is just corroborating the linked post: just do it. Make yourself go to sleep at a reasonable hour. Make yourself wake up, by whatever means you want. You'll find you adapt surprisingly well.
All of which is just corroborating the linked post: just do it. Make yourself go to sleep at a reasonable hour. Make yourself wake up, by whatever means you want. You'll find you adapt surprisingly well.
Compared to articles on sites that Lifehacker that boast claims like "10 Ways to Perfect Your Sleep Cycle!"; I really love the honesty of articles written like this with the perspective of "it worked for me; I'd recommend it, but your mileage may vary".
The best tip: challenge your basic assumptions about sleep and experiment to find what works for you.
I've found that hitting the general 1.5 hour sleep cycle pattern works for me (i.e. the amount of sleep you get is a multiple of 1.5) much better than anything else in terms of actually getting up and feeling well rested.
It is extremely difficult for me to get up and go to bed at the same time every day (not to mention unnecessarily inconvenient), but if I can get exactly 6 hours of sleep every night (or 7.5 if I'm feeling particularly tired), I can wake up easily at any time and feel well rested.
I've found that hitting the general 1.5 hour sleep cycle pattern works for me (i.e. the amount of sleep you get is a multiple of 1.5) much better than anything else in terms of actually getting up and feeling well rested.
It is extremely difficult for me to get up and go to bed at the same time every day (not to mention unnecessarily inconvenient), but if I can get exactly 6 hours of sleep every night (or 7.5 if I'm feeling particularly tired), I can wake up easily at any time and feel well rested.
For me, at least, rationalizations and planning don't work when it comes to forming new habits. I just have to jump into it. With sleeping, I set my alarm clock at 4:30 and got up. First couple of days were tough, but eventually my internal clock shifted.
Having said that, you should have a good reason for waking up early aside from "I want to be one of those guys that get up super early; they seem to do so much work before I even open my eyes." For me, it was a couple of reasons: - doing my morning power walk before all the traffic (so I can put in my earbuds and crank up the noise) - getting stuff done before everyone else wakes up and messages/emails/calls... start - prepping most of my food for the day so that I save more time - avoiding evenings when I have to do a lot of work so I can focus more on reading/learning
It also helps if you're tough on yourself. I know I won't achieve what I want by irregular sleeping schedule and spoiling myself. And if there is ever a late night I still get up at the same time; I just take a caffeine pill later in the day.
Having said that, you should have a good reason for waking up early aside from "I want to be one of those guys that get up super early; they seem to do so much work before I even open my eyes." For me, it was a couple of reasons: - doing my morning power walk before all the traffic (so I can put in my earbuds and crank up the noise) - getting stuff done before everyone else wakes up and messages/emails/calls... start - prepping most of my food for the day so that I save more time - avoiding evenings when I have to do a lot of work so I can focus more on reading/learning
It also helps if you're tough on yourself. I know I won't achieve what I want by irregular sleeping schedule and spoiling myself. And if there is ever a late night I still get up at the same time; I just take a caffeine pill later in the day.
If I could count the number of hours I spent in my life half awake in my bed - it would fill many holidays <sigh>
I've tried a number of times to rise early, but I've never managed to do it consistently. When considering to get up, I can't convince myself that i HAVE to get up, since I can do what I want to do later anyways.
It seems that, on my own, the reasons are not strong enough for me to get up: the only thing that worked was when I had a commitment with a group of friends to swim at 7AM with them.
I've tried a number of times to rise early, but I've never managed to do it consistently. When considering to get up, I can't convince myself that i HAVE to get up, since I can do what I want to do later anyways.
It seems that, on my own, the reasons are not strong enough for me to get up: the only thing that worked was when I had a commitment with a group of friends to swim at 7AM with them.
> You won’t take my word for it? You are not so smart has a great writeup about the effects of coffee. Go read it now!
Yes, a "great writeup" that makes a ton of controversial assertions which are, at best, tenuously supported by a smattering of cherry-picked studies interspersed between non-academic articles.
I'm not impressed.
Yes, a "great writeup" that makes a ton of controversial assertions which are, at best, tenuously supported by a smattering of cherry-picked studies interspersed between non-academic articles.
I'm not impressed.
The problem I have with a lot of "self-improvement" (?) tips like these is that I find it hard to believe that they are necessary.
You need to start getting up earlier? Go to bed early enough to get the sleep you need and when your alarm goes off the next day, just get out of bed. No tricks, special techniques needed. Don't hit snooze. Don't delude yourself into "I'll just rest my eyes for a minute." Don't justify staying in bed for another 15 minutes because you set the alarm early. Just get the hell out of bed. And stick to doing it until it becomes a habit.
Is it really that hard for most people? It's just self discipline.
You need to start getting up earlier? Go to bed early enough to get the sleep you need and when your alarm goes off the next day, just get out of bed. No tricks, special techniques needed. Don't hit snooze. Don't delude yourself into "I'll just rest my eyes for a minute." Don't justify staying in bed for another 15 minutes because you set the alarm early. Just get the hell out of bed. And stick to doing it until it becomes a habit.
Is it really that hard for most people? It's just self discipline.
"... when your alarm goes off the next day, just get out of bed ... Just get the hell out of bed ... It's just self discipline."
http://fishbowl.pastiche.org/2003/10/07/just_is_a_fourletter...
http://c2.com/cgi/wiki?JustIsaDangerousWord
http://www.oreillynet.com/onlamp/blog/2003/08/cant_you_just_...
Or, for a more specific counterpoint,
http://news.ycombinator.com/item?id=3828794
http://fishbowl.pastiche.org/2003/10/07/just_is_a_fourletter...
http://c2.com/cgi/wiki?JustIsaDangerousWord
http://www.oreillynet.com/onlamp/blog/2003/08/cant_you_just_...
Or, for a more specific counterpoint,
http://news.ycombinator.com/item?id=3828794
Um, yeah. Whatever.
We're talking about getting out of bed without procrastinating. If it's difficult, you either haven't had enough sleep or you're being lazy. Getting enough sleep may be difficult, but it's typically not an insurmountable problem. Being lazy is even easier to fix.
We're talking about getting out of bed without procrastinating. If it's difficult, you either haven't had enough sleep or you're being lazy. Getting enough sleep may be difficult, but it's typically not an insurmountable problem. Being lazy is even easier to fix.
"Being lazy is even easier to fix."
Really? Please, do describe your fix for laziness, if it's so easy.
Saying "just be less lazy" is exactly the same as saying "just exert more willpower", and neither is even remotely useful to people whose problems you're belittling as being "just laziness / poor willpower". No therapist would say that to any client for any problem, as they know it would, at best, be completely useless. It's an insult - "you're lazy / weak-willed!" - masquerading as advice.
Really? Please, do describe your fix for laziness, if it's so easy.
Saying "just be less lazy" is exactly the same as saying "just exert more willpower", and neither is even remotely useful to people whose problems you're belittling as being "just laziness / poor willpower". No therapist would say that to any client for any problem, as they know it would, at best, be completely useless. It's an insult - "you're lazy / weak-willed!" - masquerading as advice.
I'm not a therapist. I just know myself well enough to know when I'm being lazy and I stop it.
Why is there a seemingly endless stream of articles about how to 'get up early' and be productive? I've yet to see an article espousing late night productivity. <sigh> nightowls get no love!
I wrote a web application to help me with this very issue in late 2010. It's actually become fairly popular thanks to sites like HN and reddit, and recently passed the 100k Facebook "like" mark--a big achievement for me personally.
The URL is http://sleepyti.me and it's totally free.
Disclaimer: Sorry for plugging my own project, but it seemed too relevant to this discussion to ignore.
The URL is http://sleepyti.me and it's totally free.
Disclaimer: Sorry for plugging my own project, but it seemed too relevant to this discussion to ignore.
There is actually a straightforward tip that is fairly reliable. Take melatonin 30 minutes before you need to go to sleep in order to wake up on time. This stops you from staying up too late because it softly commits you to only being up for another 30 minutes.
Here are some tips that have worked for me:
* Keep the coffee machine in the bedroom. Before going to bed, load it up with water and coffee put the alarm clock next to it. Also have a cup and some milk next to it. Next morning, when the clock goes off, you're going to have to walk over there anyway so you might as well turn on the coffee machine. Now you can go back to dozing off but after a few minutes, the scent and prospect of the readily available coffee should make getting up much easier, plus you can sip the coffee in bed.
* Count to ten, and get up on ten.
* Take melatonin the night before to go to sleep on time in the first place.
* Log your sleeping hours to get an idea of what irregular or overlong sleep is costing you in terms of time.
* Keep the coffee machine in the bedroom. Before going to bed, load it up with water and coffee put the alarm clock next to it. Also have a cup and some milk next to it. Next morning, when the clock goes off, you're going to have to walk over there anyway so you might as well turn on the coffee machine. Now you can go back to dozing off but after a few minutes, the scent and prospect of the readily available coffee should make getting up much easier, plus you can sip the coffee in bed.
* Count to ten, and get up on ten.
* Take melatonin the night before to go to sleep on time in the first place.
* Log your sleeping hours to get an idea of what irregular or overlong sleep is costing you in terms of time.
I successfully hacked my sleep schedule around 5 years ago. I used to think I was a night owl basically working till 3 in the morning and waking up at noon, then, I realized I was basically not being productive enough doing that. I used a combination of two things:
1. Sleep exactly 7 hours a night at the exact same time (+/- delta) and wake up at the same time.
2. Use the same awful alarm that wakes me up. The alarm doesn't sound alarming, its just that when I hear it, I have to wake up because it is tied with so many memories of waking up in the morning for exams. In fact after switching to an iPhone which doesn't have the same alarm, I have found it (slightly) difficult to wake up.
1. Sleep exactly 7 hours a night at the exact same time (+/- delta) and wake up at the same time.
2. Use the same awful alarm that wakes me up. The alarm doesn't sound alarming, its just that when I hear it, I have to wake up because it is tied with so many memories of waking up in the morning for exams. In fact after switching to an iPhone which doesn't have the same alarm, I have found it (slightly) difficult to wake up.
This didn't seem like tips to wake up early so much as they were tips to stay awake after waking up early.
I have no issues with getting out of bed and getting productive when I wake up; the issue has been waking up at all.
I have no issues with getting out of bed and getting productive when I wake up; the issue has been waking up at all.
[deleted]
Buy a Zeo. It really works.
Long/short it monitors your sleep state and wakes you during the best time. I've never in my entire life been a morning person; I recently had enough struggling with my startup and took a fulltime job and decided to be the early guy. Have been to work 7:30 or early without issue for nearly two months.
And most shocking, I feel great, fully awake and don't have any tiredness. Great product.
http://www.myzeo.com/sleep/
Long/short it monitors your sleep state and wakes you during the best time. I've never in my entire life been a morning person; I recently had enough struggling with my startup and took a fulltime job and decided to be the early guy. Have been to work 7:30 or early without issue for nearly two months.
And most shocking, I feel great, fully awake and don't have any tiredness. Great product.
http://www.myzeo.com/sleep/
There is an app on the AppStore that claims to do something similar using only built-in phone hardware (accelerometer). Anybody got any experience with it? Seems like some reviewers claims that the readings are bogus. Is the accelerometer on the iPhone sensitive enough to register movements as claimed by the app? http://itunes.apple.com/us/app/sleep-cycle-alarm-clock/id320...
I tried that out too, but it didn't seem to make it any easier for me to wake up (still felt sleepy/groggy). I decided to buy the Zeo since they had it at my local best-buy and I could easily return it. I honestly didn't expect it to work any better.
I use Sleep Cycle when I absolutely need to be up at a certain time. I also like the no-alarm mode just for tracking sleep. When you first run it, they have a calibration mode where it makes a noise when it detects motion, so you can roll around in bed and listen for where you need to place it.
It probably depends on your mattress how well it works. If you've got a foam mattress or one of those ones with commercials of dropping bowling balls next wine glass towers, then yeah, maybe your phone won't pick it up. But it seems to work well enough with my cheap mattress.
In the morning, I can definitely see spikes on the graph for times I know I woke up to pee, so it's definitely detecting something. I don't know about those reviews that say they still get graphs with it left on the dresser; I've not tried that test.
It probably depends on your mattress how well it works. If you've got a foam mattress or one of those ones with commercials of dropping bowling balls next wine glass towers, then yeah, maybe your phone won't pick it up. But it seems to work well enough with my cheap mattress.
In the morning, I can definitely see spikes on the graph for times I know I woke up to pee, so it's definitely detecting something. I don't know about those reviews that say they still get graphs with it left on the dresser; I've not tried that test.
How do you handle having a band strapped to your head? Does it come off at night and most importantly does it feel comfortable?
It's pretty comfortable, I read complaints about it being too tight. It seems to come packaged at the tightest possible level (mostly I think this is to save space in the box it comes in). It took me a few nights of fiddling to loosen it enough, haven't had an issue comfort-wise since the first few days.
I'd say it comes off maybe twice a month or so. Mostly I think this is me moving around at night but it hasn't caused me any issue waking up, I have a pattern where I wake-up around 3am to go to the bathroom (and/or let my cat out) so when it has happened, I notice I'm not wearing it and throw it back on when I get back into bed. I've never had it come off and wake up in the morning without it on.
The only other issue to be aware of, the software can be a bit buggy. I updated it last week on a trip and it killed the app (would open, but as soon as I put the headband on it closed itself). I ended up having to remove it entirely from my iPhone and pull it down 'clean' from the appstore. Minor, but I lost my settings which were pretty easy to re-add.
Edit: I forgot to mention I use to be a caffeine addict in the morning, starting my day with a mountain dew, and in recent more healthy years, switched to green-tea. I no longer drink anything other than water with my morning vitamins. This is probably the most striking thing I've noticed about waking up at the 'right time'.
I'd say it comes off maybe twice a month or so. Mostly I think this is me moving around at night but it hasn't caused me any issue waking up, I have a pattern where I wake-up around 3am to go to the bathroom (and/or let my cat out) so when it has happened, I notice I'm not wearing it and throw it back on when I get back into bed. I've never had it come off and wake up in the morning without it on.
The only other issue to be aware of, the software can be a bit buggy. I updated it last week on a trip and it killed the app (would open, but as soon as I put the headband on it closed itself). I ended up having to remove it entirely from my iPhone and pull it down 'clean' from the appstore. Minor, but I lost my settings which were pretty easy to re-add.
Edit: I forgot to mention I use to be a caffeine addict in the morning, starting my day with a mountain dew, and in recent more healthy years, switched to green-tea. I no longer drink anything other than water with my morning vitamins. This is probably the most striking thing I've noticed about waking up at the 'right time'.
I've been experimenting with waking up at 5am to go running. So far, it's been great. I feel much more productive when I have some time to myself at work in the morning.
The hardest thing is coping with friends whose schedules are offset so much from mine. For me, waking up this early means I need to go to bed around 8-9pm. So, I don't wake up this early every day. For those with trouble sleeping so early, I find melatonin useful for sleeping earlier.
The hardest thing is coping with friends whose schedules are offset so much from mine. For me, waking up this early means I need to go to bed around 8-9pm. So, I don't wake up this early every day. For those with trouble sleeping so early, I find melatonin useful for sleeping earlier.
Why would you want to wake up at 5AM in the first place?
If all you want is a few more hours of time, why not stay up a few hours later?
Something that has worked for me is to have an alarm that I actually like waking up to. Shitty alarms make for the most annoying things in the world when you're trying to sleep. But something nice... we all have our preferences... I like wind chimes, or progressive music - stuff that picks up, rather than starting off with a bang.
I found a morning talk radio show that I liked, and set it to a low volume. Sometimes I actually listened to it while sleeping! Awake or asleep, it caused my brain to wake up a bit.
I tried just jumping out of bed and getting going, but it ended up with me failing more often than not. What works for me is to ease into waking up with a set, autopilot-type routine, something you can do without even thinking about it. Wake up, get out of bed right away, walk to the bathroom, start the shower, get in.
I set the thermostat so that it starts to become uncomfortably warm in bed right around the time I want to get up.
I've found sleepyti.me to work for me. After a while of paying attention to sleeping for a preset duration instead of waking up at a preset time it became kind of automatic, and nowadays I wake up before the alarm (often just a minute or a half before) but I still set it out of habit.
I have had enough experience with this and the only lesson I had is this: I wake up early in the morning when I need to. Got a meeting, get up for it. Nothing to do, well enjoy your three and a half hour movie you watched last night and catch some sleep.
Why is waking up early even a desirable goal?
The problem with doing it consistently is that it works great until that one Friday night when you stay up till 3 AM, which screws up your schedule for the next week.
The problem with doing it consistently is that it works great until that one Friday night when you stay up till 3 AM, which screws up your schedule for the next week.
What coffee is not bad!?!?!? Want to learn to get up early? Move to the suburbs and get 1 hour+ commute. I wake up most days just before my alarm goes off..... and I used be a night person.
I figured out how much water to drink right before bed so that I wake up naturally 7.5-8 hours later. There's no ignoring a full bladder, and once I'm out of bed I'm up for the day.
59. Don't eat in the 2 hours before bedtime. If you do, your body will initially use its energy to digest your meal instead of to nourish your body.
This one is big - simple change, drastic results.
This one is big - simple change, drastic results.
yes but contrary advice says that a small snack is ok because hunger pangs disrupt your sleep.
Interesting to see the "consecutive" days motivational tool come up again. I've been struggling with this recently and will have to give that a shot.
Going to sleep when you're tired and waking up at the same time everyday sounds great but how does the occasional late night affect this?
Having done this, I still wake up at the same time, but may take naps (5-40 mins) during the day. It's not that I'm trying to avoid sleeping in-I just can't, having gotten so used to the habit of waking up at 6 AM every single day.
I work with therod and I basically do the same. Normally I do 1x 20min nap after lunch. If it was a rough night, with little sleep - one nap at 9am and one around 3/4pm.
[deleted]
If I want to wake up refreshed, I just don't eat or drink anything about 9-10 hours before I want to wake. Works for me every time!
My Jedi mind hack is to smile.
You may have to force yourself at first. :)
It's become a habit, and it changes my mood so that I want to get up and about.
You may have to force yourself at first. :)
It's become a habit, and it changes my mood so that I want to get up and about.
The SERVER approach: Super Early Rise, Very Early Retirement! Got to go to bed early.
I put my alarm across the room next to a glass of water and a ritalin tablet.
these 10 tips can be replaced with one:
1) Feed cat(s) wet-food in the morning
the cat(s) will not let you sleep until you get up to feed them...guaranteed.
if you don't have a cat
1) place obnoxious alarm out of range
1) Feed cat(s) wet-food in the morning
the cat(s) will not let you sleep until you get up to feed them...guaranteed.
if you don't have a cat
1) place obnoxious alarm out of range
that website looks familiar, yep that's it, zachholman.com
Become a farmer and sleep at 8 and wake up at 5. Not modern zombie clown.
As a grain farmer, it is rare to see much happen around this farm before 11AM. Except, perhaps, repair some downed equipment. You pretty much always need the morning sunshine to dry up the fields from the overnight dew before they are ready to be worked in again.
what is a farmer doing posting in HN?
Have children.
1) Have kids.
This is all I need:
http://www.amazon.com/EcoTeas-Organic-Yerba-Loose-5-Pound/dp...
and
http://www.amazon.com/Wisdom-Ancients-Bombilla-Strainerstraw...
http://www.amazon.com/EcoTeas-Organic-Yerba-Loose-5-Pound/dp...
and
http://www.amazon.com/Wisdom-Ancients-Bombilla-Strainerstraw...
I've been drinking this brand for quite a long time, and it's about $10 cheaper: http://www.amazon.com/Rosamonte-Traditional-Yerba-Mate/dp/B0...
It's surprising to me that yerba is just starting to catch on in the US.
You should try it some time with a little bit of milk and peppermint syrup. It's heavenly :).
It's surprising to me that yerba is just starting to catch on in the US.
You should try it some time with a little bit of milk and peppermint syrup. It's heavenly :).
Yerba is a nice booster in the morning. Stronger then regular tea or coffee. Highly recommend it too! I mentioned some tips in a very very old post of mine here: http://blog.ernestsemerda.com/2010/08/06/sleep-5-hours-night...
The fuck is wrong with you people?
It's the best approach when sane-me wakes up first, but usually a totally different personality wakes up first. It can justify almost anything in its effort to stay in bed. Kinda creepy actually, it's what I'd imagine having a multiple personality disorder is like. It's not even a voice, I am not "me" when I wake up :-)