Quote: (01-16-2012 08:24 PM)bengalltigerr Wrote:
Thank you hydrogonian! I will try to sleep by 12 from tomorrow.
Yeah, that's a rational goal. I think you'll find yourself able to adjust within a couple of days. Also, try and stop internet / television at least a half hour before bed. They both stimulate your brain to a great degree, via the intense light that enters through your eye, and I alwyas realize better sleep when I follow this practice.
After you adjust to midnight, try to bump it back one more hour to 11 PM. But, baby steps first.
Quote: (01-16-2012 09:01 PM)_DC_ Wrote:
Hydrogonian,
This all sounds interesting. Does this 9PM rule presume a normal work schedule, e.g. getting up for a normal 9-5 job?
The question is, does this hormonal imbalance stem from a lack of sleep or an erratic sleep cycle rather than defined hours of the day/night?
I ask because I don't sleep til 3-4am also, but I always get a consistent and sound ~8 hours of sleep. Its been this way for years.
I can obviously see why getting up at 8am on weekdays and then 1 or 2pm on weekends could screw with things. Or else only getting 6 hours of sleep at night (staying up late, getting up early).
Yeah, it presumes a normal schedule. But, to answer your next question, the hormone imbalance definately stems from defined hours, unfortunately. Of course, lack of sleep takes precedent. No matter what time you go to bed, if you don't sleep long enough, you'll be in trouble. But assuming 8 hours, then I have found that the 24 hour clock does matter. I suspect it has to do with how your brain resets itself due to the light signals that it gets from the sun. Some people, like second and third shift workers, can shift their clock enough to function, even to where it feels normal, but in my eperiments with trying to do that, nothing ever quite equals the sleep quality that occurs when the natural sleep schedule is adhered to that is roughly in sync with the rising and the setting of the sun. Who knows, there may be other subtle signals that work on your brain to maintain that natural circadian rhythm, such as changes in magnetic fields at night versus during daytime hours. Its hard to know, and I don't think science understands the circadian clock compeltely.
If you are going to bed between 3 and 4 as a consistent lifestyle schedule, then its my opinion that this raises the disease risk in men over time. It'll probably lead to faster aging due to the decreased capacity for inflammation defense in addition to lower sex hormones. That's just my opinion based in my experience with my own body and what I know of a little but of research (see the book that I recommended - its heavily footnoted).
Quote: (01-16-2012 09:52 PM)FretDancer Wrote:
Amazing post Hydro. I have been struggling with early sleep for the rest of my life, and I have decided to change it once and for all.
What are your thoughts on sleeping with music/ambient sounds? Does it help you sleep better or worse?
Good question, and I have a definate answer that I feel quite certain about - based on my experience. White noise/ambient sounds CAN lead to faster sleep, due to its hypnotic effect, but it certainly leads to WORSE sleep for me. When I say 'worse', I mean sleep that is not as deep as it could be based on my subjective criteria for what good, deep sleep is. For instance, when I know that my sleep will be normal to good, based on how I feel, if I have some type of white noise device then I feel that it leads to sub-par sleep every time. The REM part of sleep seems to hit a floor, below which I can't go. I ALWAYS get up and turn the machine off, which is most often a fan for me, to go back and realize deeper sleep. The fan is ususally on if I'm in unbearable heat with no AC. I always use AC for this reason, when its available.
Music isn't as bad because it changes, which somehow seems to matter in it not having quite the same sleep limiting effect, and it often ends sometime after your asleep. If it doesn't end, I invariably get up to shut it off - as it does eventually disturb me. For some reason, the repetitive white noise is the worst in terms of keeping my mind on 'alert' and physically preventing it from getting maximum deep sleep.
I used to depend on music to go to sleep in my early twenties, and your mind can become dependent on it. I recommend that you break your mind of the necessity for sound to sleep. First, becasue you can. Second, becasue of the possibility of shallower sleep.