[Yeah Right]

I did some searches on how people on the forum sleep and what they try to do to manage it, but I haven't come across much in terms of this question: How do you manage your sleep with your everyday life, work life, and with meeting women including going out late at night?

Getting around 8 hours of sleep is important. Sleeping well enough so you can go through your workday and have time for other tasks is important as well. But how do you manage it when you try to maximize going out at night to maximize daygame (going out to places before say 11pm), and on other nights or weekends when you go to the bars or clubs to meet girls? My sleep schedule is getting off and I haven't been sleep as well as I ought to be and it's affecting me.

If you have to go to work on the weekdays from around 9am-5pm, and go out late past 2am on the weekends, how do you juggle it?

My only solutions I've come across?:

- Maximize sleep wherever you can during nights at all times. Try even sleeping from 12:00pm - 8:00am (to make it to 8 hours, especially if you live close to work).
- Try not to go out too late on the weekends (especially if you don't wind up with any women) so you don't get thrown off for workweeks.
- Be very disciplined about everything you do with sleep and your daily activities.
- Practice being a good sleeper (learn to fall asleep quickly, get up well).
- Avoid napping after the workday is over unless it's Friday or before a day off.
- Maintain a good diet and exercise regularly (not too late).
- Catch up with as much sleep as possible on the weekends/days off.
- Follow all the other miscellaneous stuff (avoid caffeine past 2pm, avoid emotional/other problems that consume your mind during the day, schedule your tasks beforehand to maximize the day, etc.)

[Meliorare93]

No gamer but I do go out A LOT (my wife hates it but hey music is my life )...

Always
- Don't drink caffeinated beverages 6 hours before you go to sleep
- Get moving, get sunlight, get fresh air!
- Eat healthy

The day before you go out
- Wake up as you normally do during the week, I don't advocate sleeping in, I do advocate powernaps or hitting the sack earlier then usual
- Take a powernap during the day if you can, highly recommend this, half hour max works best for me
- Prepare as much as you can for the following days (plan meals, put your clothes ready, just make sure that if you are on zombie mode you can still go with the flow)

While you are out
- Don't drink alcohol when you go out, if you must stop at four consumptions to limit the hangover
- Try to drink nothing the last hour before you go to sleep, or you'll be woken by a filled bladder

Post party rest
- Even if you hit the sack at 0800 don't sleep past noon...
- Limit caffeine that day
- That evening go to bed minimum one hour sooner then usual, take melatonin if necessary
- as always, eat healthy (will be very hard, your willpower will be depleted), get moving, get fresh air and sunlight

First workdays after the weekend
- Go to bed as early as possible, minimum one hour before you usually go to bed
- Avoid friction as much as possible... You will be grumpy because of the lack of sleep... so if you prepared everything before you went out that will help!
- Cut yourself some slack... not the whole week though!

[The Catalyst]

(10-09-2018 11:45 PM)Yeah Right Wrote:  

I did some searches on how people on the forum sleep and what they try to do to manage it, but I haven't come across much in terms of this question: How do you manage your sleep with your everyday life, work life, and with meeting women including going out late at night?

I'm a morning person so I've given up on the idea of going out late at night.

Other good standard tricks are:

Eye masks
F.lux on your computer, equivalent on your phone/tablet
Magnesium oil or other magnesium supplement
Eating healthy in general
Cutting caffeine or limiting it to mornings, keeping in mind it's got like a 12 hour half-life
Light box as described in LOZ's thread here: thread-39799.html Related: getting bright sunlight around morning/noon

[JackinMelbourne]

(10-09-2018 11:45 PM)Yeah Right Wrote:  

If you have to go to work on the weekdays from around 9am-5pm, and go out late past 2am on the weekends, how do you juggle it?

Apart from what's been mentioned already, I like to use TIME LIMITS as much as possible.

If I'm going out in the early evening, the time limit is midnight.

If I'm going out in the late evening, I pre-nap for an hour or two and the time limit is 0300. The pre-nap is super important! It makes up for midnight sleep loss and keeps you sharper during the night. Eye masks and ear plugs help.

If you can't work any magic within time limits, you're lingering around and it's not helping. Work on efficiency and minimize sleep loss as much as possible. Sleep and health is more important than night booty in the long term.

[SpursFan741]

Good thread.

Some questions :

- How many hours sleep need a man each day in his mid 20's if he's going 4-5 times a week to the gym?
- If I sleep longer then 8 hours then I'm having a headache and feel dizzy whole the time. Is this normal?
- If you went out the previous night and you only slept 3 hours, how can your recover from that? Just taking a power nap during the day and going to sleep again on normal time?

[scotian]

I used the Sleepzy app for the first time last night, it records you when you make sounds in your sleep. At four points during my 6.5 hours of sleep, I made noise which was mostly me moaning loudly and farting, no wonder I’m single.

[firat113]

(10-09-2018 11:45 PM)Yeah Right Wrote:  

- Maximize sleep wherever you can during nights at all times. Try even sleeping from 12:00pm - 8:00am (to make it to 8 hours, especially if you live close to work).
- Try not to go out too late on the weekends (especially if you don't wind up with any women) so you don't get thrown off for workweeks.
- Be very disciplined about everything you do with sleep and your daily activities.
- Practice being a good sleeper (learn to fall asleep quickly, get up well).
- Avoid napping after the workday is over unless it's Friday or before a day off.
- Maintain a good diet and exercise regularly (not too late).
- Catch up with as much sleep as possible on the weekends/days off.
- Follow all the other miscellaneous stuff (avoid caffeine past 2pm, avoid emotional/other problems that consume your mind during the day, schedule your tasks beforehand to maximize the day, etc.)

Great post, i would like to highlight these two since they're very important. I used to go out a lot, until late night. My friends and i would go out and party until 5 or 6 AM and get home with either nothing or some random bitch that's not even worth it (not me personally, im very picky, but my friends wouldn't mind fucking a 4 or a fatty just to get laid that night). It obviously depends on where you're at, but generally, the most beautiful girls get swept off the floor at around 3-3:30 AM so you're left with leftovers after that. Is it worth your energy and productivity for the whole next day to chase 4's and 5's for a quick fuck?

Or wase case scenario end up with nothing. I would rather get a proper sleep, get my calories in for the day and wake up rested to hit the gym with full energy.

Napping - sometimes i would get home from university and be tired as hell, thinking i will just take a quick nap for an hour or two, then be thrown off waking up realizing that i fucked up, and i can't sleep at night for the next school day, because i woke up late. It's healthy sure, but either take it very early on or save it for weekends.

3 things i would like to add to the list.

1) Wake up and go to sleep at the same time every day. It does wonder for your body, your body will adapt quickly and it will be easier getting up the next day, getting a proper REM sleep cycle instead of one where you get up at random times. It got to the point where i literally didn't have to set the alarm clock for school because my body would wake up exactly 20-30 min before, every single day. It's fascinating.

2) We have all heard this one before, but it's legit. I tried it and it helped me fall asleep so much faster. Meditation combined with putting your phone on silent and leave it until the next day. Meditation because it helps clear your mind before going to sleep. I am sure more people struggle with this, but i find myself thinking a lot every night, going through what happened today, analyze it, think about a lot of useless random things that are already in the past. The only thing you'd want to focus on is the next day, so clearing these thoughts will help you sleep worry free. I switched out my phone with a book that i will read 30 min every night before going to sleep.

3) Make sure your room is very dark, and have minimal lighting on, preferably 1-2 hours before you lay down to sleep. Your body reacts to the darkness thinking it's time to sleep because it's programmed to. If you absolutely have to use your computer at night, use a program called f.lux. It removes the blue light and helps the strain on the eyes and helps with sleep. You can read about it here: https://justgetflux.com/research.html

If you're interested in some supplements that will put you to sleep like a baby and without any side effects, try Vitamin B-6, L-theanine, 5htp and ZMA.

[Tiger Man]

(10-10-2018 09:54 AM)SpursFan741 Wrote:  

Good thread.

Some questions :

- How many hours sleep need a man each day in his mid 20's if he's going 4-5 times a week to the gym?

This is different for every person. Most sleep studies I have read indicate that 7-8 hours a night correlates with the lowest occurrence of disease and mortality. However, that is correlation, so... I know guys that are heavy lifters and very active who sleep 10 hours a night. They also eat like absolute beasts. Their personal biology plus the energy expenditure necessitates that amount of sleep. On the other hand, I know guys who are skinny as hell, seem to never eat, work insane hours, and sleep 4 hours a night. Donald Trump Dragon Energy? I don't know. But it works for them. I would say that for most men, the sleep required (or desired) forms a sort of bell curve. In your teens and twenties you are all testosterone and bad ideas. You can get by on a fairly small amount of sleep. By the time you get in to your thirties, you will start valuing a good (and regular) sleep schedule. This will continue until you are over the hump and in to old age, at which point you will start to sleep 5 hours a night and get up at four in the morning.

(10-10-2018 09:54 AM)SpursFan741 Wrote:  

- If I sleep longer then 8 hours then I'm having a headache and feel dizzy whole the time. Is this normal?

In my experience, this isn't abnormal. Oversleeping messes with your rhythm as much as not getting enough sleep. According to the sleep studies, those who overslept (generally 9+ hours) had indicators that were just as bad as those who under-slept. But, again, correlation...

(10-10-2018 09:54 AM)SpursFan741 Wrote:  

- If you went out the previous night and you only slept 3 hours, how can your recover from that? Just taking a power nap during the day and going to sleep again on normal time?

I have had a number of shift medical workers (trauma Drs and RNs) tell me that if you can't get 3+ hours in a night, you should skip sleeping all together. If you managed to get 3 or 4 hours, I would white knuckle it and try to go to sleep at a normal time and wake up at a normal time. I wouldn't oversleep to "catch up", as this might throw your schedule off. But all of that depends on your sleep debt. If you are seriously run down from several days of poor sleep, naps and long sleep sessions might be necessary.


I'm going to advocate turning yourself in to a human guinea pig here. We have the general stats and advice, but those are only guidelines. Keep a sleep hygiene journal (notes on your phone, composition book, whatever) and write down the results of individual variable tests. Things you might consider testing are:

• Amount of light in room
• Room temperature
• Different sleeping/waking times
• When (and what) you eat before bed
• Also, when (and what) you eat when you wake up
• Time of exercise in relation to sleep time
• Caffeine and other stimulant usage (and timing)
• Electronic device usage (and addition of things like light filter, f.lux, etc)
• Use of sleep aids (melatonin and other drugs, sleep mask, ear plugs, white noise, etc)
• Other sleep hygiene protocol (nightly journaling, meditation, setting up the next morning before you go to bed, turning off all devices)
  

[EllisLouise01]

We usually learn our sleep patterns at the time of child only. Insomnia is difficulty falling asleep or staying asleep.
Usually, 7-8 hours sleep is enough for the young ones and even recommended to everyone. But if we feel sleepless at night then we need to change our lifestyle from day to night routines even bedtime activities as the bed is for sleep not for work and eat.
If you feel depressed or sad after sleepless nights then contact a doctor even when you are taking some kind of medicines.
How to sleep better? The answer to this question could be more clear after reading this blog: https://www.kittydeschanel.com/search/la...results=10

I also adopt all the ways that can help me to have a healthy and sound sleep.

[Thot Leader]

Make sure your room is completely dark, and consider a quality sleep mask (good ones run $20-40). Binural beats for sleep, look up delta wave sleep mp3s on Youtube and elsewhere, play it over a speaker while you sleep. Meditate before bed.

[SlickyBoy]

- If you must drink, consider something that won't make you piss as much as beer. Wine, vodka, etc. But beware there's the increased alcohol that can cause other problems with restful sleep, so limit the intake & don't get drunk. Bad habit anyway.

- Melatonin is good, but at least for me it feels like I build up a tolerance to it if I use it every night. Try it only when you're not naturally tired and need the extra help.

- If you get into prescription sleep meds, keep in mind they'll usually help put you to sleep, but they might not KEEP you asleep. Combined with alcohol they can also be very risky.

- Everybody makes fun of the FatBit (fitbit), but some wearables like that are pretty good at tracking sleep, even type of sleep (deep, light, REM, etc.). I find it a helpful tool for diagnosing patterns and tracking overall sleep time through the week.

- If you still have problems getting restful sleep, look into a sleep study - you might have a serious snoring problem, if not a full blown case of sleep apnea. It's not just for fat guys either.

Finally, and most importantly:

- Tom Brady says in his latest book that he gets nine hours of sleep a night. That means for best results, work your ass off physically during the day, and be sure to boff a supermodel before going to sleep for the night-!

[the Thing]

(10-10-2018 10:14 AM)scotian Wrote:  

I used the Sleepzy app for the first time last night, it records you when you make sounds in your sleep. At four points during my 6.5 hours of sleep, I made noise which was mostly me moaning loudly and farting, no wonder I’m single.

This morning I grabbed my laptop right after I woke up, and I read this the first thing. I chuckled so hard that I couldnt help but rip out the exhaust of last night's Persian food in a thick, almost visible cloud. I have a live-in LTR. Ask me anything

(10-09-2018 11:45 PM)Yeah Right Wrote:  

If you have to go to work on the weekdays from around 9am-5pm, and go out late past 2am on the weekends, how do you juggle it?

Xanax/Ambien at night and Adderall in the morning. Good insurance and prescription everything keeps the blues away.

Enjoy the decline

[maharajj]

Read this on Gorilla Mindset -
Drink shit loads of water (i.e. 1-3 liters) before sleeping. You'll automatically wake up after 1 sleep cycle (4-5 hours) wanting to pee. Then simply don't go back to sleep. This way sleep time and work timing can be better regulated

Tried this with an alarm clock as a back-up. Woke up around 10-15 mins. before the alarm went off. So, it has worked for me

PS - Used this during exams (was 20 at the time), and became much more efficient with my studies, as I could study at 3am in the morning, when everyone was asleep. As soon as I became tired again (around 11am-1pm), I went straight to the gym, and repeated this in the afternoon. However, I never tried this for a longer period (>20 days)

Also, drinking milk before sleeping can be helpful, as milk contains melatonin

[bnpsteriod]

Back in 2017 i'm facing serious sleep issue (insomnia) i try almost every method from internet to have a best sleep but unfortunately i fail, then one of my friend suggest me to walk in morning and busy some kinda sports activities (football, cricket, table tennis etc)... then i start jogging in morning and then having a breakfast and before sleep i play table tennis and believe it's easy and helpful method to get sleep in night......

[zatara]

Keeping to a regularly timed routine is the #1 most important thing with sleep I've found as I've aged. After about a week or so of keeping to a strict bedtime every night I get up most mornings subsequently at the same time each morning without an alarm. Your body gets into the habit of deciding exactly when to fall asleep and when to wake up, so you don't waste time in bed trying to fall asleep and you aren't woken up abruptly in the morning.

Drinking at weekends and staying out late completely throws that off though. But ideally thats something once most guys reach 25+ they'll be starting to do less and less of for health reasons anyway.

[benau87]

Why we sleep by Matthew Walker is a very good book on everything related to improving your sleep. For me most important:
- completely black / sleeping mask
- quiet / ear plugs
- same bed time most of the week
- alcohol disrupts sleep even in very small quantities

[scotian]

Any shift workers in here have advice for switching between days and nights? I was working days 6am to 6pm and would wake up at 4:30am and go to sleep at around 9pm. Then I was switched to nights and now work 6pm to 6am, for the past three shifts, I go to sleep shortly after arriving home (which is a work camp) so around 7am but every morning I wake up at around 10am after sleeping only 3 hours or so. I do manage to get back to sleep by around noon until 4pm so in the end I do get my 6-7 hours sleep but I'd much prefer it to be uninterrupted. I have my light box but don't want to use it until I get a solid sleep.

[Moses_]

I’m interested in any advice for shift work as well. I’ll potentially be starting a job soon where I would be doing two 12h days, two 12h nights, four off. I realize that this is far from ideal but this is a good job. I’d appreciate any tips.

[Fortis]

-Always fuck before bed.

That does a lot for my sleep.

-Only Fuck chinese women.

They're the perfect size for laying on you after a bang and not crushing you to death with rolls of fat like American women.

-I like to eat a small carby meal before bed. For some reason it just makes me tired.

Something like a scoop of casein and a bowl of farro and lentils and I'm ready for bed.

-Don't let shit stress you out.

if you find yourself stressed out too often you wake up a lot.

[scotian]

Update from my above post a few days ago; after the fourth day of not sleeping well, my body finally adjusted and now I've been sleeping like a rock for a full 8-9 hours everyday after my night shift. I've been using my bright light for a half an hour shortly after waking up and also using melatonin after my shift. It still took me three or four shifts to fully adjust to night shift, I don't know how guys do swing shifts, my body would never adjust to those.