sleep hygiene

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to bed
at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

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For a couple weeks I restricted myself to averaging no more than 6.5 hours
of sleep. I didn’t use Beeminder for this but it’s an obvious application
of Do Less goals. I also restricted my caffeine intake (this one I did use
Beeminder for).

Other things that have helped me:

I sleep in a dark room and just recently installed a timer on a lamp, to
add extra light during the morning hours. That was quite effective in
helping me get out of bed.

I use melatonin for various purposes - to help me feel tired sleep, help me
fall asleep, get less total sleep, and adjust my sleeping schedule.
Actually, if you’re looking for a sleep-related wonder drug, check this one
out.

Making sure not to consume caffeine after X time in the afternoon. (This
time differs by person - for me it’s about 6pm, but I’ve heard of people
who can’t drink coffee after about 2pm or their nighttime sleep is
affected).

Taking post-lunch naps. I noticed I was always tired about an hour after
lunch. If I took the nap, I would be able to be productive again in 25
minutes, whereas if I tried to “power through” I would experience low
productivity for another couple hours. So I started always opting for the
nap.

On Wed, Mar 19, 2014 at 4:34 AM, David Ernst david@ernsts.us wrote:

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to bed
at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

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I’m having a really big problem with this at the moment, and would love to
know what other people are doing.

One thing I’m thinking about is automating a “virtual boss” in the form of
Beeminder. i.e. If I don’t wake up by X time, or get into the office by Y
time, then I have to mark a “0” on my goal. If I do, I make a “1”. And then
set the goal to 5 a week.

On 19 March 2014 09:34, David Ernst david@ernsts.us wrote:

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to bed
at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

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These kinds of “binary goals” (you get a 1 or a 0 depending on whether you
do something or not) work well in my experience. However, if the goal is
to get into the office on time, I would make the goal slightly less than 5
per week—say, 4.5, which would allow you to get in late once every two
weeks, or maybe even 4 (once a week). Leaving yourself absolutely no room
for occasional failure is simply demoralizing. If you end up doing
significantly better than your goal and building up a safety buffer, you
can retroratchet and/or adjust the goal upwards slightly and/or reward
yourself by sleeping in and making pancakes and going to work late one day.
=)

As for beeminding sleep more generally, there have been previous
discussions of the subject on this list—see, for example,
Google Groups and
Google Groups .

-Brent

On Wed, Mar 19, 2014 at 12:04 PM, Noah Slater nslater@tumbolia.org wrote:

I’m having a really big problem with this at the moment, and would love to
know what other people are doing.

One thing I’m thinking about is automating a “virtual boss” in the form of
Beeminder. i.e. If I don’t wake up by X time, or get into the office by Y
time, then I have to mark a “0” on my goal. If I do, I make a “1”. And then
set the goal to 5 a week.

On 19 March 2014 09:34, David Ernst david@ernsts.us wrote:

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to
bed at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

–
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“Akratics Anonymous” group.
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Well, I figured I’d turn up to the office on the weekend if I wanted to
make up slack. I work remotely anyway, so the “office” for me is just a
space to sit down and get work done. I can go in on the weekends and do
personal things. Net result is: I’m waking up early on the weekend to make
up for waking up late during the week. Evens out, I think? Not actually put
this into operation yet.

On 19 March 2014 17:28, Brent Yorgey byorgey@gmail.com wrote:

These kinds of “binary goals” (you get a 1 or a 0 depending on whether you
do something or not) work well in my experience. However, if the goal is
to get into the office on time, I would make the goal slightly less than 5
per week—say, 4.5, which would allow you to get in late once every two
weeks, or maybe even 4 (once a week). Leaving yourself absolutely no room
for occasional failure is simply demoralizing. If you end up doing
significantly better than your goal and building up a safety buffer, you
can retroratchet and/or adjust the goal upwards slightly and/or reward
yourself by sleeping in and making pancakes and going to work late one day.
=)

As for beeminding sleep more generally, there have been previous
discussions of the subject on this list—see, for example,
Google Groups and
Google Groups .

-Brent

On Wed, Mar 19, 2014 at 12:04 PM, Noah Slater nslater@tumbolia.orgwrote:

I’m having a really big problem with this at the moment, and would love
to know what other people are doing.

One thing I’m thinking about is automating a “virtual boss” in the form
of Beeminder. i.e. If I don’t wake up by X time, or get into the office by
Y time, then I have to mark a “0” on my goal. If I do, I make a “1”. And
then set the goal to 5 a week.

On 19 March 2014 09:34, David Ernst david@ernsts.us wrote:

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to
bed at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

–
You received this message because you are subscribed to the Google
Groups “Akratics Anonymous” group.
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Sure, then in that case I think a goal of 5 could work. The general
principle is that you should have a way to make up slack by doing
something of value to you
.

-Brent

On Wed, Mar 19, 2014 at 12:31 PM, Noah Slater nslater@tumbolia.org wrote:

Well, I figured I’d turn up to the office on the weekend if I wanted to
make up slack. I work remotely anyway, so the “office” for me is just a
space to sit down and get work done. I can go in on the weekends and do
personal things. Net result is: I’m waking up early on the weekend to make
up for waking up late during the week. Evens out, I think? Not actually put
this into operation yet.

On 19 March 2014 17:28, Brent Yorgey byorgey@gmail.com wrote:

These kinds of “binary goals” (you get a 1 or a 0 depending on whether
you do something or not) work well in my experience. However, if the goal
is to get into the office on time, I would make the goal slightly less than
5 per week—say, 4.5, which would allow you to get in late once every two
weeks, or maybe even 4 (once a week). Leaving yourself absolutely no room
for occasional failure is simply demoralizing. If you end up doing
significantly better than your goal and building up a safety buffer, you
can retroratchet and/or adjust the goal upwards slightly and/or reward
yourself by sleeping in and making pancakes and going to work late one day.
=)

As for beeminding sleep more generally, there have been previous
discussions of the subject on this list—see, for example,
Google Groups and
Google Groups .

-Brent

On Wed, Mar 19, 2014 at 12:04 PM, Noah Slater nslater@tumbolia.orgwrote:

I’m having a really big problem with this at the moment, and would love
to know what other people are doing.

One thing I’m thinking about is automating a “virtual boss” in the form
of Beeminder. i.e. If I don’t wake up by X time, or get into the office by
Y time, then I have to mark a “0” on my goal. If I do, I make a “1”. And
then set the goal to 5 a week.

On 19 March 2014 09:34, David Ernst david@ernsts.us wrote:

Hi Akratics,

Any sleep hygiene best practices? Have you used Beeminder for going to
bed at a certain time? Or getting a certain amount of sleep?

Please share your thinking :slight_smile:

–
You received this message because you are subscribed to the Google
Groups “Akratics Anonymous” group.
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an email to akratics+unsubscribe@googlegroups.com.
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Groups “Akratics Anonymous” group.
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