rooshvforum.network is a fully functional forum: you can search, register, post new threads etc...
Old accounts are inaccessible: register a new one, or recover it when possible. x


Night owls how do you force yourself to keep waking up early?
#1

Night owls how do you force yourself to keep waking up early?

I think I always was a night owl, during some years of school I managed to get afternoon schedule, without an alarm I used to wake around 11 am or 12 pm (I noticed that I began to drink a lot and just became more disorganized during those years). During the last 4 or 5 months, I have been waking up around 5 am and I was surprised about how great and productive I was feeling during the day.

I recently got permission to work at home, at the beginning, I was very happy, but I'm waking up very late again and I realize my productivity has diminished a lot. The issue is that it is very hard for me to keep waking up early, I almost haven't gone out at night during this 5 months, I have noticed all my life, that as soon as I do break my routine for a couple of nights my schedule turns into a mess again.

I understand a lot of guys with this issue just make it work and follow your Circadian rhythm, but I just feel better when I wake up early.
Reply
#2

Night owls how do you force yourself to keep waking up early?

Not a night owl, but I do believe these are good suggestions.

-F.lux for your computer and an equivalent app on your phone that blocks the blue light on your screen- it interferes with melatonin production and as such your circadian rhythm
-Get a lightbox as Lizard of Oz recommends in this thread thread-39799.html I highly recommend this.
-Go out and get a lot of bright sunlight during the day if possible.
-Turn off your lights at night.
-Blackout curtains when sleeping or wear an eye mask.
-Don't put your computer or phone in your bedroom.
-If necessary, take some melatonin. From what I've read it's very powerful and effective, although it's a hormone so if you can help it don't take it long term. As a side note, this is very helpful for jet lag.
-Ideally, cut stimulants like caffeine. Bad in the short term as you deal with withdrawal but caffeine actually reduces your energy in the long run.
Reply
#3

Night owls how do you force yourself to keep waking up early?

I find that simply taking the covers off in the morning is enough to keep me up. I refuse to hit the snooze button on my alarm. I get out of bed and start my morning routine before I get started on some work. I've learned that working out is also a big personal help for me sleeping well and being able to get up in the morning.
Reply
#4

Night owls how do you force yourself to keep waking up early?

Try to stay up one entire day so you'll definitely try to sleep at night, or sleep 3 hours if you can't go an entire day. Sometimes my sleep schedule fucks up and I sleep from 3am-noon, so I sleep 3-8 one night and then by 11pm I'm tired so I just hit the bed at that time.

Cattle 5000 Rustlings #RustleHouseRecords #5000Posts
Houston (Montrose), Texas

"May get ugly at times. But we get by. Real Niggas never die." - cdr

Follow the Rustler on Twitter | Telegram: CattleRustler

Game is the difference between a broke average looking dude in a 2nd tier city turning bad bitch feminists into maids and fucktoys and a well to do lawyer with 50x the dough taking 3 dates to bang broads in philly.
Reply
#5

Night owls how do you force yourself to keep waking up early?

I've been using the Steve Pavlina method since college and it has worked well for me over the years.

http://www.stevepavlina.com/blog/2005/05...rly-riser/

Summary:

- Sleep only when tired.
- Wake up at the same damn time everyday.

Quote:Quote:

After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, I’d automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasn’t tired, I’d sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasn’t negotiable.

A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.

For days where I have a drastic change in my sleeping pattern (travel, etc.) I always ease into a new wake up time by 2 hours each time, trying to never go under 6 hours of sleep (I find that I can function reasonably well with 6 hours of sleep, but anything less and I'm cranky, etc.).

Of course there are days where this won't work (illness throwing everything out of whack, neighbor housework waking you up way earlier than normal) but overall this method has worked for me.
Reply
#6

Night owls how do you force yourself to keep waking up early?

I know the thread is called "Night owls how do you force yourself to keep waking up early" but here are some general sleep tips I think might help:

. Don't put your alarm clock next to your bed

It's far too tempting to hit the snooze button. Instead, set it far enough away that you'll have to get up to turn it off.

. Refuse to take naps

If you have a hard time sleeping at night, taking naps certainly won't do you any favors. If you're tired, push through it until bedtime.

. Exercise/Workout

There are two components to tiredness -- mental and physical. Sleep is easiest when you're worn out in both ways. Since mind and body are linked, wearing yourself out physically is often enough to deprive your mind of the extra energy it would need in order to stay up late thinking/stressing about shit you can't do anything about overnight anyway.

. Routine

Get up at the same time every morning, go to bed at around the same time every night. If you make exceptions on your days off, your sleep schedule can easily be thrown off track.

. Have sex or fap

Obviously sex would be preferable, but if all else fails you could try fapping. I know the guys on the "No Fap" thread would disagree with that suggestion, but your body produces various chemicals during orgasm that promote relaxation and sleepiness. Chemicals like prolactin, oxytocin, and vasopressin. It's a whole hell of a lot safer than taking sleeping pills.

. Take a hot shower

It seems people are divided on when they bathe/shower. Some are morning people, some are night. If you generally take showers as part of your morning routine, should you choose to try taking one at night to relax it may have the opposite effect. If you're not used to taking showers to help wake you up, they can be quite relaxing and sometimes be enough to put you in the mood for bed.
Reply
#7

Night owls how do you force yourself to keep waking up early?

I work swing shift for my job and currently on graveyard shift. Sometimes I have time only to take a 3 hour nap before heading back into work. When I did have a normal schedule and would go out at night, then have to get up early for something, before I fell asleep I would just keep telling myself that I have to get up. Its almost like you hype yourself to wanting to get up when you wake up.

Also, buy a deaf person alarm clock that vibrates the bed. That shit seriously wakes my ass up quick.

Chicago Tribe.

My podcast with H3ltrsk3ltr and Cobra.

Snowplow is uber deep cover as an alpha dark triad player red pill awoken gorilla minded narc cop. -Kaotic
Reply
#8

Night owls how do you force yourself to keep waking up early?

Try signing up for an am work out class or something that way you have a reason to get up. The benefit is that you now are done with a work out and the day just started. Since you work from home, I suggest a nap after lunch. The key is to drink an espresso shot before you nap. Youll wake up with your blood pumping ready to go scar face on those conference calls. Get to bed before 11pm no matter what. Your body has natural rhythms that sync up with 100s of functions so its a matter of just maintaining it.

*Cold Shower Crew*
*No Fap Crew*
*150+ IQ Crew*
Reply
#9

Night owls how do you force yourself to keep waking up early?

There are some great suggestions in this thread, but some that might not work for you and even if they do I advise against methods that are harsh on your body. E.g. LOUD alarms are unnatural and will spike cortisol, a bad idea first thing in the morning! Having gone through a similar process (being forced to a rhythm that helped me get up early, then out of the Rat Race and working from home on my own business with no set schedule), I identify with your situation.

Some background: I'm self-employed, an entrepreneur for 10 years now (started in my early 30s). While I've generally eaten organic / non-GMO for many years now, freed from a required arrival time my bedtimes got later and later. I'd often sleep after 2am and operated that way for nearly a decade. I also wasn't consistently exercising, supplementing, and managing stress well. I would meditate but wasn't taking the best physical care of my body.

By 2014, I was very likely in early stages of adrenal fatigue. While beginning a winter business trip for a demanding customer, I started getting bumps on my ribcage that were extremely tender to the touch, even to have my shirt brush across them was very painful. It turned out to be shingles (herpes zoster) which no doubt occurred from overwork, improper stress management, inadequate supplementation, and a fucked up sleep cycle. I was lucky that it didn't turn out to be as debilitating for me as I've read but it was a BIG wake-up call. This was, as the Japanese say, my harajuku moment. I got serious about sleep, supplementation, and exercise after that.

I did a ton of research and got my labs done which showed low T and high cholesterol. Was motivated to make changes after that. I would highly recommend if you really want to optimize your life and health, you get a baseline assessment of where you are now (I use privatemdlabs.com, look up Mike / Danger and Play for health and testosterone). Then after 6 months you can check again to see where your measurements are at.

===

Here's my outlook on resetting your body clock and maintaining a natural sleep rhythm without causing more stress in the process:

1. Lizard of Oz's bright light therapy recommendation is excellent. I haven't used a light box but I make sure to be outside at least 30-45 min every day.

2. I HIGHLY recommend getting fresh air and Earthing / Grounding to pull free electrons into your body. This makes sure your system has the ability to turn off its inflammation response. The topic of Earthing, like light boxes, doesn't get enough attention which it absolutely deserves. Best of all, it's free! Just take your shoes off and put your feet directly on the earth, or concrete that is laid on top of earth. Asphault and wood are insulators not conductors so those aren't effective media. The very best way to get free electrons is in contact with sea water and that's my preferred method.

http://www.earthing.com

3. Yes to f.lux to filter out blue light from your laptop/desktop/mobile devices. It's a great app. As it gets past sunset, you want to ONLY use devices that filter the melatonin-disrupting blue wavelengths. You'll be amazed. I also like using the 'darkroom' mode if I'm just writing / journaling / blogging. That also gets me very sleepy. Also generally staying off the phone right before bed.

4. Supplements to promote relaxation: Pay attention to your supplement balance and especially later in the day the amount of calcium and magnesium you're taking in vs. sodium and potassium. Most night I use a serving of 'Natural Calm' magnesium powder in some warm or hot water. It is ridiculous how fast it puts me out! On nights I really want to sleep deeply I take (1) 1mg melatonin but I don't use it every night. There are also amino acids you can take to help promote sleep such as L-Arginine, L-Glutamine, GABA, etc.

5. If you're drinking you need to restore electrolytes, vitamins, and minerals to your body plus maintain adequate hydration.

6. Triggering your growth hormone cycle and maximizing your restorative sleep: to promote growth hormone, especially since you're working out, there are various methods.

More links here: http://www.aminoacid-studies.com/areas-o...mance.html

This link is a gold mine but for some reason the main site isn't accessible so I used the internet archive:

https://web.archive.org/web/201604301527...naturally/

7. I use Azumio's Sleep Timer (free version) as an alarm clock. You can select relaxing music to help you fall asleep, and the alarm is also a quiet / increasing volume that goes off when the app detects you're in a lighter phase of sleep. It may not be precisely '7:00am' but it would be within a small window around that time and best of all it's not shocking your system. You'll also see statistics on % light and % dark vs. total sleep time. This natural method is how nature intends us to wake up without shocking the system, which may not be the 'same damn time every day.' I like Steve Pavlina and have done a workshop with him, but he's a bit too dogmatic for me at times. I've been using it for a couple years and it's a very useful app. You can also enter your previous day's activities and what you did right before bed so if you sleep poorly you can track what you did / ate and help diagnose why.

8. How to use coffee effectively. It's an incredible anti-oxidant and has more health benefits than negatives as long as your stomach and system allow you to drink it. I used to do decaf, but research on the synergy between caffeine and theanine prompted me to switch to regular coffee. I limit myself to 2 cups a day and take 200mg L-Theanine with each cup. The combination synergizes to promote more efficient brain activity. I sometimes do have coffee/theanine after 3-4pm but only because I trust my body will be sleepy by 10-11pm naturally (or I use the other methods to get sleepy). Everyone has different sensitivities and need to experiment on their own. By really getting a lot done earlier in the day you're more likely to feel good about doing less toward evening.

9. Exercise - absolutely. Even walking - there's a great presentation on Youtube called '23 1/2' on the incredible benefits of just 30 minutes of walking every day. Also take care not to overexert yourself with running too hard or too often. I feel making sure you get some movement / exercise in the 12-3pm window is important to tell your body you've "spent your physical energy" well and you'll be more relaxed as your hormone cycles calms down. It's also not a good idea to work out late. You didn't mention when you're eating dinner but that obviously has an impact on sleepiness. I find yoga great for overall wellness.

10. If you have get a professional massage once a week closer to bedtime that'll help you relax, too. I co-sign with masturbating a few times a week before bed if your system is wound up - can use that time for visualizing, designing your life, imagining a woman you want to meet, etc. I also believe it's important to let your sexual energy build so having a discipline about not doing it all the time otherwise it can become a habit / addiction.

11. Meditation, known health benefits, an aid to spiritual awakening, and good for visualizing what you what to achieve the next day, or during the day if you do it in the morning. You can also do some self-hypnosis / biofeedback such as 'I am calm and relaxed.' Also listening to relaxing music later in the evening, I like Emancipator, Amethystium, Enigma (also great for when you have company!).

12. I drink very little alcohol, prefer to put electrolytes (in via juicing, etc.) than taking them out. Alcohol ages you and kills brain cells more than it has health benefits. An occasional beer or wine or hard drink is reasonable - some may differ, but I hate how more than 2 drinks a night makes me feel.

You'll find what methods work for you and I know others will be interested in your feedback. Good luck!
Reply
#10

Night owls how do you force yourself to keep waking up early?

Want to say it one more time :
LeoneVolpe is goddamn right again , each time I applied this routine I slept less but better, I take nap not because I tired but because my brain took too much stress, when I work out it's to exhaust my body as much as my brain.
Also for the sec/fap part that's something I need to do because if I don't it wake me up multiples times at night...

Anyway good job

[Image: 6090_Repped2.gif]

Tell them too much, they wouldn't understand; tell them what they know, they would yawn.
They have to move up by responding to challenges, not too easy not too hard, until they paused at what they always think is the end of the road for all time instead of a momentary break in an endless upward spiral
Reply
#11

Night owls how do you force yourself to keep waking up early?

I was going to say get a lightbox, but it's already been recommended.

The other recommendation I could make would be to cut down on caffeine and other stimulant consumption and then use f.lux on your devices so that the light coming off them doesn't interfere with your sleep schedule.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
Reply
#12

Night owls how do you force yourself to keep waking up early?

The main thing I do when I want to fix my sleep schedule is take my melatonin supplement about half an hour to an hour before I want to get to sleep and then let it work it's magic. Do this for a few nights and your natural sleep cycle should be readjusted; that's basically what it does, it has your body produce melatonin at the time you took it. It works quite well on me with the lower 3mg dose, there is a 5mg if you need it. Don't take it long term or you'll become dependent, it's just a temporary thing to fix your natural cycle.

Also helps if you're not frying your eyes with electronic screens during the process. Which is why I recommend that F.lux app for your computer; really more of a necessity for a healthy sleep schedule though. I don't see how anyone fries their brains with that harsh white light at night and sleeps normally. I deem the f.lux app essential for healthy sleep schedule management. If you have an iphone there is a setting similar to f.lux that gives soft light at set hours too. Never tried a light box but that could help with getting up.

Getting up is a more difficult problem to fix. It helps if you have something pressing that you absolutely have to get up for. Don't know how your work is but you could possibly arrange so that there is work to be done at a time that makes you get up right away or you'll be behind or something. Otherwise it's way too easy to just turn the alarm off and go back to sleep. Getting up at the same time every day has been moderately helpful for me. 5am seems a bit early to be getting up, I'd really recommend going to sleep when it's dark and rising when it's daylight, at least for a while, much more natural in my opinion. Getting to sleep at a reasonable time and being well rested so that sleeping late isn't comfortable tend to work for me. But, like you, after a few days my routine breaks down and I become a night owl again.

I've never been able to get to sleep at a consistent time, working a job that never gave me stable hours didn't help; even when I had to get up at 4, 5, or 6 am it was really hard to get to bed early. Try going to bed at the same time and waking up at the same time combined with melatonin and a reduction in harsh electronic light the closer to bedtime you get. You've got to let your brain wind down from all that stimulation and to help create a habit of not being immersed in hyper stimulation right up until bed, because then you'll say "fuck it I'm bored I'll just stay up another few hours" and boom it's back to square one. Be careful with books too; I thought they'd be good to substitute before bed and I ended up reading them all night.
Reply


Forum Jump:


Users browsing this thread: 1 Guest(s)