Startseite » Schlafrhythmus: Mit 2-4 Stunden Schlaf pro Tag herumkommen - Teil 4

Schlafrhythmus: Mit 2-4 Stunden Schlaf pro Tag herumkommen - Teil 4

Ursprünglich geschrieben 2019-05-01 22:06:16.

Woche 2: Anpassung des Schlafrhythmus

In meinem Beiträge aus der letzten Woche über die Reduzierung der Schlafzeit Ich teilte die Prinzipien und einige Techniken, die ich dazu verwendete. Hier kommt meine Annahme der zweiten Woche meines Experiments.

Überall und sofort schlafen zu können, ist der Schlüssel zur Verkürzung der Schlafzeit

Die meisten Tage konnte ich mich tagsüber an meinen Schlafrhythmus halten. Manchmal habe ich einen Schlaf ausgelassen. Aber nachts brauchte ich immer eine längere Schlafphase. Meistens kam ich mit ungefähr 6 Stunden Schlaf herum. Außerdem fand ich keinen guten Grund, die ganze Nacht wach zu bleiben, und stellte fest, dass ich um 4:30 Uhr aufstand 🕟 a.m. was not so effective. The 8 o’clock sleep was in conflict with my fitness training🏋️‍♀️, und 12 Uhr mittags mit meinem Mittagessen🥗.

Den Schlafrhythmus einstellen

So I changed my sleep rhythm, having a long sleeping phase from 1 a.m. to 5 a.m. and having subsequent phases at 9 a.m., 1 p.m., 5 p.m. and 9 p.m. for up to 30 minutes each, which is up to 6 hours in total. Which already adds 2 to 4 hours to my days, compared to my former sleeping habit of 8 to 10 hours. Even if I found that the long sleeping phase was not more relaxing than the short ones, and I got awake several times during the night.

I found out that making love 💕 is a good way to get awake after sleeping 😴, as well as to fall asleep. Obviously, you won’t be able to utilize it for each sleeping phase of the sleep rhythm… but for the long one, it is quite pleasant, and on top of it, it’s pretty satisfying!

Measuring the sleep rhythm

To enable tracking of my sleep rhythm I downloaded the app “Sleep Cycle” on my phone. It listens to my breathing while I am sleeping and based on that it analyses the bedtime and the sleeping depth. The biggest benefit was, that I was able to choose a wake-up time window. It chooses a lighter sleep phase to wake me up within 30 minutes before the chosen time and promises, that you don’t feel as sleepy as waking up from an alarm during your deep sleeping phase. My first impression is, that this works, but I do not use it long enough to be completely confident about it. Unfortunately, it does not support short naps, nor sleep rhythms with multiple sleeping phases during the day, so I have to adapt the wake-up time each time I go to sleep.

Am Samstag also Mein Junk-Food-TagIch nahm mir einen Tag frei von diesem Schlafrhythmus, machte tagsüber keine Schlafpausen und schlief nachts, solange mein Körper schlafen möchte. Ich gehe davon aus, dass es mir helfen wird, diszipliniert zu sein, wenn ich an den anderen Tagen im Schlafrhythmus schlafe, weil der Junk-Food-Tag mir hilft, mich daran zu halten meine gesunde Ernährung für den Rest der Woche. Ich modelliere also eine effektive Gewohnheit, die ich bereits in einem anderen Bereich verwende. Modellierung ist eigentlich der schnellste Weg zu lernen. Jetzt bin ich gespannt, wie sich das in Zukunft auf meinen Schlafrhythmus auswirken wird.

Analyse des Schlafrhythmus

Using the Sleep Cycle app made me aware how much time I spent in bed during the day: Even if I was able to reduce the sleeping time with my strategy, I got aware, that I spent almost as much time in bed, as with only one daily sleeping cycle of 8 to 10 hours. I have the feeling, things are getting pretty complicated now, which fucks up every business, habit, and strategy. I probably have to focus on some simplifications of the sleep rhythm, I expect my day off will help me to think about that. So far I couldn’t make it with less than 6 hours. Let’s see how the next week goes with the modifications to my schedule, and which ideas I will find to simplify the strategy.

Mit 2-4 Stunden Schlaf pro Tag herumkommen - Teil 5

15 thoughts on “Sleep Rhythm: Getting Around With 2-4 Hours of Sleep a Day – Part 4”

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