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64

Here's my bedtime routine that works really well Install F.lux - Seriously just do it. Get ~7-9 of night time hours a night. So for example if sunrise is at 6am, then sleeping from 2am -> 10am is 8 total hours but it's only 4 night time hours. Sleeping at night is a big deal. Do at least one physical activity a day. If you are sedentary all day your sleep ...


18

It can be very helpful to get things out of your mind and in to somewhere that you trust you'll see them later, so you can forget about it now. For me, that means keeping a pad and pencil next to the bed, and writing down anything that I keep thinking about instead of sleeping. The next morning, I take that list and transfer the notes to wherever I'll find ...


16

What would you say if I said, "I just can't go without oxygen! I've met people who are still holding their breath at 12:00, but when I start holding my breath at 11:00, I just can't make it to 11:02, let alone 12:00. What can I do?" I suggest you'd tell me not to be so silly (or something more colourful that means the same thing). The truth is, you need ...


13

Black. When you are trying to sleep: Simply think all the time about the color black. If any other thing than the color black pops up - think about black again. If you're imagining a black object - think about the color black again. That's my trick. This is so boring you will fall asleep in no time. Every other thought has no chance.


13

The answer here is really simple, if you ask me: If you feel that you can solve the problem or if you are in the right "mood" you must keep going because that state is hard then to replicate in the future. If you struggle with a problem and can't come up with a solution, the best thing, at least for me, is to sleep over it. The new day brings me new ways ...


13

There are various solutions for tracking your sleep cycles. A few phone apps will claim to track them by resting on your pillow and monitoring the movements during the night, but I haven't heard any rave reviews about their accuracy. Your best bet is probably a fitbit or similar fitness tracking wristband. It will measure your movements far better than the ...


11

Is being an early riser AND going out on weekends possible? Yes. That is, according to Personal Development blogger Steve Pavlina, who has posted a highly popular article on How to Become an Early Riser. In the followup Part II he writes (in the context of having the locked-in habit of regularly getting up at the same early time): You can always ...


9

well i have been in this situation sometimes because of deadline at my job. so these are the things that i find it best. 1) practically speaking 15 -30 min nap are really good in this situation when your mind is half awake and half asleep. i must say sleeping beyond that will not be of much help in your situation. set a alarm in the situation if you ...


9

I guess to start you're always dreaming in some form when you're in r.e.m. sleep, and you want r.e.m. sleep every night, so I would not recommend looking for anything to limit your dreams, you just need to improve the general quality of your sleep. I have several tips that I try to follow that should help out, as I have had similar trouble to yourself ...


9

Common things to consider: nutrition (supplements, perhaps) and diet (do you eat well? Do you eat a lot of carbohydrate heavy food? Are you eating something with protein in the morning), sleep routines, if you snore you could have sleep apnea (consult with a doctor: when I got a machine to feed me oxygen at night it turned my world around when I suffered ...


9

Your current scheme is no good. Despite what you say about having to stay up late, try going to bed before your night alertness kicks in, because then it's often too late to fall asleep given that you are a night person. Then go up earlier, perhaps 5:30 AM, to finish the things you should've done the previous evening. And to facilitate falling asleep, avoid ...


9

I also have an inability to function well in the morning. I don't think it is something that can be changed. It's just the way our bodies function. But, being aware of the problem allows you to adjust your behavior to compensate for the lack of productivity in the morning. Things that I have done to adjust: Get up right away with the first alarm. It ...


9

The best quality sleep is acquired around 23:00. Being a late sleeper and not sleeping the full 8h it isn't strange at all that you are tired in the mornings. The plain answer is that you will have to start going to bed earlier, there are sadly no cut-arounds unless you can sleep in or arrive to your daily activities later in the day. Sleep your full 8 ...


9

No, it does not apply since a Kindle with e-ink uses reflected light instead of a backlight such as used in an LCD display. So it is no different than reading a normal paperback or hardback book. (This does not apply to the various Kindle Fire tablets, which are more like an iPad and use a backlight.) At least one of the studies was done using an iPad at ...


8

Start reading book.. nothing else is required.


8

First of all, you were procrastinating if you only have two weeks left. You want to study the whole semester not just right before exams. Only you know when the best time to study is for you. It doesn't sound like it is late at night if you have to ask. As far as being tired, are you eating/sleeping enough? Are you overcommitted? Look at where your ...


8

Quite often this is caused by your circadian rhythm out of sync with when you want to sleep. Your body is fatigued, but it doesn't think it's time to sleep yet. You can be completely exhausted, but if it doesn't align with your circadian rhythm, all you'll get is a short nap that makes you feel better, but doesn't give you a good night's rest. It doesn't ...


8

This question is pretty broad!! However, I do have some general actions/tips for you. I've used most of them and I sleep very well... not that I am super productive, haha... Practice conscious living instead of just productive living: In any case, you'll need to develop a conscious sense during the day. You may have achieved more than you think, and ...


8

The science is pretty persuasive and matches with my experience. I feel that I function better and come to alertness and become truly awake more quickly if I resist snoozing. That said, I've never set my snooze to longer than 10-15 minutes. If I can afford a 30 minute snooze I'd probably just set my alarm for 30 minutes later! I've also found that a better, ...


8

Well,these cannot substitute of a sturdy sleep. At least would keep you conscious as well. -Making strech or exercises that keep your blood alive. Also pay attention to in-working posture. -Massaging your head and ears for same blood thing. -Eating balanced, not much or less. -Drinking plenty of water. -Washing your face regularly. -Taking breath ...


7

I have always had one natural technique for resetting my clock, and lately I've taken to an artificial one, which is easier and surer. The natural is pulling an all-nighter. When I used to have my sleeping patterns all messed up what I'd do is forego sleep that night, hold on up till around 7-8pm and then sleep super early out of exhaustion, getting about ...


7

I have found in the past that unless I am exhausted, it is difficult to get to sleep in the silence. This can be easily remedied by listening to white noise. I find that the white noise provides just enough noise to drown out my thoughts, and is uniform enough to allow me to fall asleep. It may also help to spend 10-15 minutes before bed every night quickly ...


7

First off, coffee is definitely not a solution (well, technically it is, but...never mind) - it makes it difficult to sleep by stimulating various areas of the brain. So a couple of viewpoints: When I am working, and am in the groove, I don't go to bed. I keep working until my body tells me it wants to sleep. This can have its up and downs, but generally ...


7

I find it very helpful, in addition to the advice provided by Adam Tester, to keep a small running record of events. The way I like to do it is something of a mix between a simple event log and a journal, where I record both the actions I've taken and my attitude about them. I combine this with my running to-do list. For example, let's say I'm working on a ...


7

See http://www.supermemo.com/articles/sleep.htm for an article (a very, very thorough article) on sleep research. The summary is that polyphasic sleep success is a myth, the human body doesn't work that way for the long term.


7

Sleep is very important for learning. The more you learn, the more drowsy you'll feel. Late night studying is a poor habit, and if your body doesn't feel like it, chances are that it doesn't work for you. Try studying at other points in the day. Everyone is short on time, but they manage it. Maybe you're better off in the early morning or between classes? ...


7

For academic studying, I have always been a fan of the following method, which is generally accepted as an efficient way to learn and memorise information for exams (this may not be best for all subjects, especially those requiring activities etc) During classes, take notes highlighting key points and listing all unfamiliar terminology Ideally after each ...


7

The simplest one: An alarm clock - when it goes off, I get up Training your internal clock by always getting up at the same time means you often get up just before the alarm, or are at least in a very light sleep at this point.


7

Try this alertness test: http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/how-awake-are-you. This reaction time test may also interest you: http://www.topendsports.com/testing/reactiontest.htm


7

There are a range of techniques which can work. The simplest here, if you can't nap, is to build this low period into your day plan. Unfortunately if you just time shift your day earlier, you are likely to find the low point will move earlier as well. I always try to plan my day with regard to times when I am better/worse at particular types of activity. ...



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