Fix my broken sleep
October 22, 2009 5:15 AM Subscribe
I'm on what might be called a revolving sleep schedule, where I go to sleep and wake up about one hour later every day. This means every other week or so I sleep during the daytime. This seems to be my body's natural sleep rhythm. Right now I'm going to sleep at 7-8 AM and waking up at 3-4 PM. But on Sunday morning I need to GET UP at 7 AM, and be fully awake and refreshed for the entire day. In short, I need to completely reverse my sleep schedule in under three days. I've never been able to this, so I need fresh advice on how I might accomplish it.
I should note that I can't just simply "force it". In the past I've tried staying up the entire day, and then sleeping at night. What happens is I am usually not tired for about 24 hours after that, so that my schedule simply picks up where it left off. It wants to cycle naturally by about one or two hours every day.
I need to be fully awake Monday morning at the same time, so I can't just force it for Sunday, and expect that to be good enough.
I should note that I can't just simply "force it". In the past I've tried staying up the entire day, and then sleeping at night. What happens is I am usually not tired for about 24 hours after that, so that my schedule simply picks up where it left off. It wants to cycle naturally by about one or two hours every day.
I need to be fully awake Monday morning at the same time, so I can't just force it for Sunday, and expect that to be good enough.
I've been doing this sort of thing far too much lately.
There are a few things that work for me.
First of all, remember that while the whole "oh, I'll just stay up and then catch up on sleep later" routine might seem intuitive, it's really a fool's game because it really depends on your ability to plan your body's inner clock something like 50 hours in advance. Just look at the choices logically: there's a distinct risk of being too strung-out, whereas there's really no such thing as "too well-rested." Given the choice and the opportunity, sleep.
Second, it helps to kick into a routine as quickly as possible. It is often just as difficult to force yourself to sleep as it is to force yourself to stay awake, but you should try; if nothing else, reading in bed during your 'sleep' schedule works. And as far as forcing yourself to sleep short amounts of time, I'm horrible with alarm clocks and take forever to wake up, so when I know I'm going to be sleeping for three hours or less and really need to force a waking schedule on myself, I sleep on my couch; it's much less likely to turn into an all-morning siesta that way.
posted by koeselitz at 5:43 AM on October 22, 2009
There are a few things that work for me.
First of all, remember that while the whole "oh, I'll just stay up and then catch up on sleep later" routine might seem intuitive, it's really a fool's game because it really depends on your ability to plan your body's inner clock something like 50 hours in advance. Just look at the choices logically: there's a distinct risk of being too strung-out, whereas there's really no such thing as "too well-rested." Given the choice and the opportunity, sleep.
Second, it helps to kick into a routine as quickly as possible. It is often just as difficult to force yourself to sleep as it is to force yourself to stay awake, but you should try; if nothing else, reading in bed during your 'sleep' schedule works. And as far as forcing yourself to sleep short amounts of time, I'm horrible with alarm clocks and take forever to wake up, so when I know I'm going to be sleeping for three hours or less and really need to force a waking schedule on myself, I sleep on my couch; it's much less likely to turn into an all-morning siesta that way.
posted by koeselitz at 5:43 AM on October 22, 2009
Can you get a prescription for Ambien to help you fall asleep at a reasonable hour on Saturday & Sunday night so that you can wake up well-rested?
posted by dumbledore69 at 5:53 AM on October 22, 2009
posted by dumbledore69 at 5:53 AM on October 22, 2009
I'm the same way. Probably you've tried this already, but what about moving forwards a few hours at a time? Like you, my old schedule just reasserts itself after a day if I try to stay up for a truly long amount of time, but if I only move forward about 3-5 hours a day, the new schedule sticks. Not sure if you have enough time to do that by Sunday, though.
I've also found that physical exertion can help with the "forcing it" thing, by cutting short the super-long days.
posted by equalpants at 5:53 AM on October 22, 2009 [1 favorite]
I've also found that physical exertion can help with the "forcing it" thing, by cutting short the super-long days.
posted by equalpants at 5:53 AM on October 22, 2009 [1 favorite]
This trick sort of works: Don't eat for 12-16 hours before your intended wake up time.
So, basically don't eat after 5 or 6pm Saturday night. It'll suck and you'll be hungry. Then fall asleep whenever it naturally happens, which may be at 2-3am, who knows. Around 7am, you will probably wake up and be able to get through the day, although you won't be 100% refreshed (or even close). It's sort of a hack, but it works.
posted by knave at 5:55 AM on October 22, 2009 [4 favorites]
So, basically don't eat after 5 or 6pm Saturday night. It'll suck and you'll be hungry. Then fall asleep whenever it naturally happens, which may be at 2-3am, who knows. Around 7am, you will probably wake up and be able to get through the day, although you won't be 100% refreshed (or even close). It's sort of a hack, but it works.
posted by knave at 5:55 AM on October 22, 2009 [4 favorites]
I go to sleep and wake up about one hour later every day.
Hey, you're me. Except in my case it's about +4 hours.
I fought it for decades, but gave up and am happier/healthier since. When I fought it, I would always be tired and (according to numerous reports) a lot grouchier.
When people are puzzled, I just tell them that I'm from a planet with 28 hour days.
Then, while they are making a confused face, I sneak away.
posted by rokusan at 5:58 AM on October 22, 2009 [1 favorite]
Hey, you're me. Except in my case it's about +4 hours.
I fought it for decades, but gave up and am happier/healthier since. When I fought it, I would always be tired and (according to numerous reports) a lot grouchier.
When people are puzzled, I just tell them that I'm from a planet with 28 hour days.
Then, while they are making a confused face, I sneak away.
posted by rokusan at 5:58 AM on October 22, 2009 [1 favorite]
I am not a doctor.
I am not a pharmacist.
An emergency fix, for now, might look something like this (blue means sleep). Use caffeine, if necessary to stay up longer hours until Sunday. It should be easier for you to stay up longer than it is to get up earlier.
You may have delayed sleep phase syndrome. You should see a sleep specialist, as many people have had great success with melatonin, light therapy, or a prescription sleep aid. Rozerem is a relatively new drug that has been shown to be quite successful for treating circadian disorders.
Also, in the short term (between now and Sunday), make sure you aren't engaging in any of these easily-stoppable sleep habits.
1) When you're awake, don't take naps. This messes with your body's clock, and you'll end up going to bed later each night because of it.
2) Don't drink caffeine during the 8 hours prior to your sleep. Your body may be hypersensitive to caffeine. The optimal choice would be to ween off of it completely.
3) Don't exercise within four hours of sleep. A short walk after dinner is fine.
4) Don't use your bed for anything but sleep and sex. Don't read or use your computer in bed.
4) Don't expose yourself to white or bright lights three hours before bed. This is especially true for white lights, computer screens, and television screens. Some people who have found that they are especially sensitive to light wear sunglasses in the evenings. (Conversely, do expose yourself to bright white light when you wake up in the mornings!) What should you do before bed if you can't browse MeFi? Read (but not in bed). Listen to soothing music. Clean up.
Good luck!
posted by boeing82 at 6:08 AM on October 22, 2009 [3 favorites]
I am not a pharmacist.
An emergency fix, for now, might look something like this (blue means sleep). Use caffeine, if necessary to stay up longer hours until Sunday. It should be easier for you to stay up longer than it is to get up earlier.
You may have delayed sleep phase syndrome. You should see a sleep specialist, as many people have had great success with melatonin, light therapy, or a prescription sleep aid. Rozerem is a relatively new drug that has been shown to be quite successful for treating circadian disorders.
Also, in the short term (between now and Sunday), make sure you aren't engaging in any of these easily-stoppable sleep habits.
1) When you're awake, don't take naps. This messes with your body's clock, and you'll end up going to bed later each night because of it.
2) Don't drink caffeine during the 8 hours prior to your sleep. Your body may be hypersensitive to caffeine. The optimal choice would be to ween off of it completely.
3) Don't exercise within four hours of sleep. A short walk after dinner is fine.
4) Don't use your bed for anything but sleep and sex. Don't read or use your computer in bed.
4) Don't expose yourself to white or bright lights three hours before bed. This is especially true for white lights, computer screens, and television screens. Some people who have found that they are especially sensitive to light wear sunglasses in the evenings. (Conversely, do expose yourself to bright white light when you wake up in the mornings!) What should you do before bed if you can't browse MeFi? Read (but not in bed). Listen to soothing music. Clean up.
Good luck!
posted by boeing82 at 6:08 AM on October 22, 2009 [3 favorites]
http://en.wikipedia.org/wiki/Non-24-hour_sleep-wake_syndrome
The only thing that works to make my sleep cycles more regular is Ambien.
posted by Jacqueline at 8:18 AM on October 22, 2009
The only thing that works to make my sleep cycles more regular is Ambien.
posted by Jacqueline at 8:18 AM on October 22, 2009
Not really an answer...but...I'm really under the belief that it's the bright shining light (computer/tv) that you're fooling yourself into the idea that you live a 25 hour day (or longer.)
Easy test. Stay off the computer for the last five or so hours; if you get sleepy, go to bed before you're exhausted. Suddenly the thousands of years of evolution kick in.
The "I'll go to bed when I'm exhausted" thing is silly and occurs because you keep forcing your body awake until it 'falls down.'
posted by filmgeek at 10:43 AM on October 22, 2009
Easy test. Stay off the computer for the last five or so hours; if you get sleepy, go to bed before you're exhausted. Suddenly the thousands of years of evolution kick in.
The "I'll go to bed when I'm exhausted" thing is silly and occurs because you keep forcing your body awake until it 'falls down.'
posted by filmgeek at 10:43 AM on October 22, 2009
My basic opinion is that (1) you can't truly change your schedule by that large an amount that quickly--so for now, you'll just have to muddle through somehow; and (2) light exposure makes the biggest difference--if you consistently seek it in the morning and avoid it at night (using a light box makes this easier than using sunlight, which after a while is a hard habit to keep up every single day), you can probably avoid drifting into this type of "slipping" schedule.
Also, when using light you have to keep in mind your body's current schedule--light in the first four hours of your "logical night" will push your schedule forward, in the last four hours will push it back. And in general, it's much easier to roll all the way around forward rather than to move back even a little.
posted by dixie flatline at 11:37 AM on October 22, 2009
Also, when using light you have to keep in mind your body's current schedule--light in the first four hours of your "logical night" will push your schedule forward, in the last four hours will push it back. And in general, it's much easier to roll all the way around forward rather than to move back even a little.
posted by dixie flatline at 11:37 AM on October 22, 2009
Each time I'm in between projects, I end up with a screwy sleep schedule, something similar to yours. This last time, the new project came up rather suddenly. In less than two days, I needed to switch from sleeping from 5am till noonish to a 'normal business' schedule: wake at 6am and get to the office by 9am.
My solution was to take TylenolPM at 9pm. I took a full dose the first night; half a dose the second. It worked nicely. (As a sidenote: I liked the effect (quick to fall asleep, stayed asleep and woke refreshed with no dosing off during the day!) of the half-dose of TylenolPM so much that I started taking it regularly. Now my sleep schedule is in tune with the 'normal business' hours this project requires.)
posted by LOLAttorney2009 at 6:44 PM on October 22, 2009
My solution was to take TylenolPM at 9pm. I took a full dose the first night; half a dose the second. It worked nicely. (As a sidenote: I liked the effect (quick to fall asleep, stayed asleep and woke refreshed with no dosing off during the day!) of the half-dose of TylenolPM so much that I started taking it regularly. Now my sleep schedule is in tune with the 'normal business' hours this project requires.)
posted by LOLAttorney2009 at 6:44 PM on October 22, 2009
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(I'm sorry if I'm not following how your sleep cycle works; I'm basing my assumptions on nurses I know who have to force their sleep rhythms for 12-16 hour revolving shifts in hospitals.)
posted by xingcat at 5:40 AM on October 22, 2009