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Global Nomad wrote: bro, I have delayed sleep phase disorder and a fucked up out of control sleeping rhythm. I want to to become an early riser as well. what are the top recommendations that have been useful or game changers for you based on your journey to be an early riser so far?
Hey man, I think the following 2 ground rules have been the most helpful for me:
1. Having a strict caffeine cutoff (1:30 pm for me)
2. Setting a limit for stopping whatever it is I'm doing and getting ready for bed (Between 8-8:30 pm)
#2 has been hard for me because I always seem to get a second wind of energy around 6 pm that lasts until 9 pm; if I keep working until I'm tired, I might only be in bed by 11:30 pm and my sleep will be fucked.
I follow this ritual pretty much everyday before sleeping:
-chamomile tea and an ashwagandha tablet (thanks to thebastardfromglasgow for that!)
-spray my chest with topical magnesium (I learnt about this after reading Sleep Smarter by Shawn Stevenson)
-read fiction for 30 min (a book, NOT a screen)
-go to bed listening to something mildly interesting but not so exciting that it will keep me awake (lately I've been torrenting audio files from The Great Courses)
After I put down my book, I’m usually asleep in under 20 min.
Digestion also makes it harder to sleep so I eat my last meal at 6pm.
Hope this helps.
I feel like I still have a ways to go before reaching my goal of consistently waking up before 6 am but at least I'm on the right track. As I get older (I'm 29) I've noticed I need at least 8 hours of sleep to be productive all day so that 8-8:30 pm shutdown time has really been key.
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