Week 2: Adaptation of The Sleep Rhythm
In my posts from last week about reducing the sleeping time I shared the principles and some techniques I utilized to do so. Here comes my assumption of the second week of my experiment.
Most of the days I was able to stick with my sleep rhythm during the day. Sometimes I skipped one sleep. But during the night I always needed a longer sleeping period. Mostly I got around with about 6 hours of sleep. Further, I did not find a good reason to stay awake all night and realized that getting up at 4:30 🕟 a.m. was not so effective. The 8 o’clock sleep was in conflict with my fitness training🏋️♀️, and 12 noon with my lunch 🥗.
Tuning the sleep rhythm
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.
On Saturday, which is my junk food day, I took a day off from this sleep rhythm, not taking any sleeping breaks during the day, and sleeping at night as long as my body wants to sleep. I assume that it will support me being disciplined with my sleeping the sleep rhythm on the other days because the junk food day helps me to stick to my healthy diet for the rest of the week. So I am modeling an effective habit, I already use in a different field. Modeling is actually the quickest way of learning. Now I am curious how it will affect my sleep rhythm in the future.
Analysing the sleep rhythm
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.