Do you have an atypical sleep schedule now, or have you in earlier parts of your life? I would hazard a guess that among the Less Wrong/Rationality/Skeptic/Bayesian community, experimentation in sleep schedule would be higher than in the general population.
I had a similar creeping sleep schedule. It was a persistent problem during high school, but it got much worse during undergrad, since I usually scheduled my classes in the afternoon, when I felt more active. I’ve always suffered from onset insomnia, so going to bed was an anxiety-producing thing for me. I would lay in bed for hours worrying about not being able to fall asleep, and even tiny distractions made sleep totally impossible. Going to bed became an “Ugh field”, and I responded by procrastinating. My bedtime drifted later and later.
What finally worked for me was a number of lifestyle changes. First, I started taking Melatonin 1.5 hours before I wanted to be asleep. The Melatonin causes serious sleepiness within 30 minutes. After it takes effect, I usually linger for a while, until the desire to sleep becomes intense. I go to bed usually within an hour and fall asleep within 90 minutes of taking the pills. I don’t procrastinate about taking the pills, because it doesn’t feel like a commitment.
The other changes are smaller. I started running a box fan in my room. The fan noise blocks out distracting noises, making sleep much easier. Also, it ensures that I don’t feel too warm, which is another sleep-killer for me. I’ve eventually gotten more sophisticated. I started using a Philips brand “wake up light” I received as a gift. It gradually lightens your room, for a period before you want to get up. It can also play nature sounds. This makes waking up much more natural feeling and pleasant than most people are used to. I’ve also noticed I usually wake up feeling less groggy and more cheerful. Since incorporating these changes I’ve had an excellent sleep cycle, and that has improved my life in countless ways. I think improving sleep really is one of the most important ways you can become happier.
White noise is an interesting suggestion I haven’t heard much elsewhere. The wake up light and melatonin bear looking into, as other people here have said those as well.
The “Ugh field” about going to bed describes almost exactly my problem with sleep. Sleep becomes associated with not getting stuff done needed for tomorrow, sleep becomes a bad thing to be avoided by all Good and Industrious People, and then the sleep problems get worse.
I had a similar creeping sleep schedule. It was a persistent problem during high school, but it got much worse during undergrad, since I usually scheduled my classes in the afternoon, when I felt more active. I’ve always suffered from onset insomnia, so going to bed was an anxiety-producing thing for me. I would lay in bed for hours worrying about not being able to fall asleep, and even tiny distractions made sleep totally impossible. Going to bed became an “Ugh field”, and I responded by procrastinating. My bedtime drifted later and later.
What finally worked for me was a number of lifestyle changes. First, I started taking Melatonin 1.5 hours before I wanted to be asleep. The Melatonin causes serious sleepiness within 30 minutes. After it takes effect, I usually linger for a while, until the desire to sleep becomes intense. I go to bed usually within an hour and fall asleep within 90 minutes of taking the pills. I don’t procrastinate about taking the pills, because it doesn’t feel like a commitment.
The other changes are smaller. I started running a box fan in my room. The fan noise blocks out distracting noises, making sleep much easier. Also, it ensures that I don’t feel too warm, which is another sleep-killer for me. I’ve eventually gotten more sophisticated. I started using a Philips brand “wake up light” I received as a gift. It gradually lightens your room, for a period before you want to get up. It can also play nature sounds. This makes waking up much more natural feeling and pleasant than most people are used to. I’ve also noticed I usually wake up feeling less groggy and more cheerful. Since incorporating these changes I’ve had an excellent sleep cycle, and that has improved my life in countless ways. I think improving sleep really is one of the most important ways you can become happier.
White noise is an interesting suggestion I haven’t heard much elsewhere. The wake up light and melatonin bear looking into, as other people here have said those as well.
The “Ugh field” about going to bed describes almost exactly my problem with sleep. Sleep becomes associated with not getting stuff done needed for tomorrow, sleep becomes a bad thing to be avoided by all Good and Industrious People, and then the sleep problems get worse.