How to Optimize Sleeping Time

I started self-studying mathematics and computer science. I study like 3-4 blocks per day. And I study one of these blocks in the morning. These days I'm obsessed with my sleeping time. Because I want to understand all topics clearly and minimize my sleeping time without any disadvantages. How much time I should sleep? When should I go to sleep and when should I wake up? Should I use alarm clock or just simply listen my body? And should I use any supplements for better sleeping or just let it go?

you should sleep eight hours when its dark out. you can sleep continuously for eight hours or in two phases of 4 hours. you should let the sun wake you up naturally. you should sleep after you've eaten, so you don't go to bed hungry.

>>95365 Well, soyish sleep make life soy, m8 I tell you m8, its not just my experience of dropping out from college after college due to ruined sleep and depression (and oblivious parents who were like "failed this one? try another!!!") nah, its more than that See, depressive disorder can be caused by ruined sleep AND sleep can be ruined from depression, ergo vicious cycle. There are some studies about that. Also, I had an awful rant with my father after I slept mere 4 hours instead of 8...

>>95366 I saw about cycles. Why you choose 8, is it a special number or you know something about it.

>>95372 true, its because it takes about 30 minutes to enter light sleep and 45 to fall deep. you need to be asleep for 2 hours minimum to get one full (20-40 minutes) cycle of deep or slow-wave sleep in addition to ~20 minutes of REM. the cycle goes like this: >stage 1: NREM 1 not really true sleep, this is when your body begins to shut down for the night. it takes about 10-20 minutes >stage 2: NREM 2 this is the first stage of true sleep and it lasts about 20-30 minute intervals, but its the most common period of sleep. >stage 3: deep / slow-wave / NREM3 this is the stage of deep sleep and it lasts 20-40 minutes. it is during this period that your body repairs its tissues. it is very hard to wake up >stage 4: REM sleep REM stands for rapid-eye-movement (and NREM is non-REM) and it is necessary phase for your brain to memory consolidation, emotional processing. this is when dreams occur and it is characterized by higher brain activity as well. at the end of REM sleep you will begin to wake up or, if you're still feeling sleepy go back into N2 or N3 to sleep for another period. it lasts about 10-20 minutes but gets longer each time you enter it in one night. add that up and its about 1-2 hours per cycle and you need about 4 of these per night.

Dude getting sleep is probably actually the most important thing for learning

>>95383 I know, and I am willing to improve my sleeping. That's why I open this post.

Drinking something with simple carbohydrates before bed such as milk or juice will likely improve sleep intensity and quality.

>>95385 I think just try to sleep as much as you can whenever you can. You need it if you are studying that hard. Take naps and stuff

>>95365 OK, so, I am going to spill some *seemingly offtopic* idea: try optimizing your sleeping station. Reasoning is that... so you *could* - *probably*, at least - get higher quality sleep, by not aching while sleeping. PROFIT: you will recharge better for the same sleeping time. Details: well, it happened to me! Twice or even "thrice"! 1. I had a too warm blanket. A wool blanket, "normal" for an old house, was too warm for me in our brand new heat-insulated apartment. I bought a cotton blanket - half the insulation - for 20$ or so recently and woke up so well-rested I remeber thinking "and... how come no one have told me this before?!?!" 2. I got a cool matress this year! Slapped it atop my cheap "sofa bed" with a huge crack (two 200x70 sleeping cusions, but not a single 200x140) My back finally stpped aching. 3. Also, I got a good big pillow (I am a big person, as in both tall and fat) Without it, I have a harder time sleeping 4. AC in the summer. (Or a dehumidifier and a bunch of spare water bottles, at least... not sure if that's a good idea though) 5. Get a set of disposeable nose expanders to see if your sleep improves. If it does, well, check yourself for "Sleep apnea" stuff. REASON: What if you *need* a CPAP mask but you don't know about it yet?

One thing I verified for sure. drinking alcohol in the evening worsens the quality of sleep. It's paradox because it helps to unwind in the evenings, but sleep quality suffers from it.

>>95470 Yeah it's really funny. Without beer, I get severe insomnia and every night I need 2-3 hours to fall asleep. With beer, I fall asleep in like 10 minutes in average, but quality of sleep is worse. Which is compensated by those extra hours. So, in my case, it's a "pick your poison" situation, because "not drinking" is just another kind of poison. One thing to note though, is that any other type of alco has extra issues compared to beer in my case. Beer even seems to help with digestion and some other stuff. It seems to slightly lower libido when drinking few cans few days in a row, but anxiety and nervousness without it are net worse in this regard. It's "slightly" and not "significantly" or "kill completely" like it often is with anxiety. Some fitness exercises can probably compensate that, maybe even to net positive compared to "not drinking + not exercising". But overall, If I felt better without it I would definitely choose to not drink regularly. I still often try to make big breaks, but it's always kinda soykafty and gets worse over time.

>>95472 god i love this drawn woman, i wish i could have a drink with her On other note, I found the issue to be not if you drink, but when you drink. A lot of drinking happens during the evening, so the quality suffers. I enjoy to have some early pints(wine is loved too). I don't know if it is just my experience though. Have you tried that? >>95464 This is a gem by the way, sleeping space is very important. No lights, pure dark. Also, I found that sleep quality drastically improves with a good negative temperature difference inbetween the outside and the blanket, but the tradeoff sometimes is that you sleep so good that it is hard to wake up lol. This and also the chilliness when you have to get out of the blanket.

I ty to incorporate a nap again. When I used to be a wagie, I regularly had a nap during lunch break (in my car; even had a blanket there). Getting up early in the mornings was more acceptable because I knew that I'd get some sleep in some hours again. Now I'm NEET and a sleep pattern is gone. Trying to get up early in the mornings again because I met this NEET single mom who I can only date before lunch really. When the kid is back from school after lunch, she can't go out much. Ideally, I'd sleep together with her and get up in the morning in various ways.

Get to bed early. Also, don't hesitate to have a small nap of thirty minutes when you feel you need one but use a clock if you're afraid you're going to sleep too long. Note that if you oversleep then it means your slep cycle wasn't properly set up.

if you go out into the yard and actually do some real work that's not HTML and imageboards you'll get a proper sleep and your body will naturally sleep healthy

>>95749 I think this depends on the person I work a physical job after waking up and exercising for an hour or two and I do all that while self studying fun stuff but at the end of the day I get on my computer and start making things until it's 2-3am and then play a game for 30 minutes before I sleep. if i dont i feel like i wasted the day

>>95753 forgot to mention i do this because i simply cannot focus on stuff as well during the day. i can only really get "in the zone" right after 9-10pm, which works because thats when my shift ends i wake up, cook for the day, eat, go to the gym, eat, work, eat, go home and feel free to actually do stuff!!!

>>95365 Sleep 9 hours a day and do 30 minutes cardio for optimal health and brain performance.

>>95464 >>95475 >This is a gem by the way, sleeping space is very important. No lights, pure dark. Yes, blackout curtains are underrated despice a measly 20$ price tag. >Also, I found that sleep quality drastically improves with a good negative temperature difference inbetween the outside and the blanket, but the tradeoff sometimes is that you sleep so good that it is hard to wake up lol. Groovy. I didn't know about that. I guess I should tone down my heater. >>95755 >Sleep 9 hours a day I am yet to reach 9 hours sleep. I wake up after 7-8 hours. >and do 30 minutes cardio for optimal health and brain performance I ... *kinda* do cardio by walking?

>>95372 NTA but the number 8 is just a result of researchers having found that the median sleep time is about 7-9h. 8h is simply the average of that which might not be suitable to you personally. The thing that's more important is complete wake cycles. Ever wondered why when you are woken up despite having a night's sleep behind you and it's this painful slog to not fall back asleep again? Yeah, you've just been pulled out of the middle of a sleep cycle. But as the graph in >>95374 shows, those cycles get lighter and waking up gets easier. But even then it's easier to wake up in between cycles. And your body wakes up naturally at the end of a cycle after which you had sufficient sleep. And a cycle duration also varies from person to person, is usually 80-90min but can vary even more in exceptional cases. I suppose it will take some experimentation until you know how much you need in which circumstances. And ideally you have a fix circadian schedule too. Meaning you wake up at the same time and also go to bed at the same time. For me this has been a series of constant failures and I just stay up 20h and then go sleep for 12h. But if you can keep to it then your body should adjust so that you won't even need the alarm. But set an alarm anyway just to be safe, even if you naturally start waking up right before it. But I'd recommend something which doesn't just jolt you out of deep REM. Have something that gradually ramps up to ease you out of it so you don't start to hate your life or break the damn thing. >>95383 Including 20min mid day naps. It can boost learning and alertness, but be careful not to release too much "sleep pressure" for the night. >>95464 Yes, sleep apnea might be a problem but I just can't fathom being dependent on a snorkel mask as a somewhat healthy adult just to sleep at night. There must be other ways surely! >>95472 Cute booze waifu but alcohol induced sleep is just a soft coma and the sleep quality suffers drastically. Same with any k.o. type sleep aids that just make you unconscious instead of inducing sleep like melatonin does. I've tried to avoid it but at this point jfi and I take like 2mg melatonin before bed, that are also long release with other stuff like valerian to ensure my sleep is deeper all throughout. Also some magnesium threanine. >>95475 I see another breakfast wine and irish coffee enjoyer, cheers!

>>96796 >Yes, sleep apnea might be a problem but I just can't fathom being dependent on a snorkel mask as a somewhat healthy adult just to sleep at night. There must be other ways surely! 1. Nose expanders (sticky, disposeable and such) 2. Get a better matress and/or a better bigger pillow to not lie flat 3. Custom 3D printed things for correcting your jaws, but I don't remeber the exact name.

>>95464 >OK, so, I am going to spill some *seemingly offtopic* idea: try optimizing your sleeping station. In the same lieu, back in 2009-2011, there was a following "geek tech" device: sleep tracker watch. It would try and detect whether your sleep has entered REM state (the state where you see dreams). The idea was, it's supposedly a good idea to wake up at the end of your REM phase so you would be more "fresh" throughout the day. I don't remeber the exact brands or whether this idea works, I just remeber those funny things time after time thinking "maybe I should get one"

>>96796 >snorkel mask Sometimes, fatties may get into the apnea zode simply because their matresses are too soft. Using sofas instead of proper "orthopedic" matresses may be the problem too. Thus, finding out the right matress may save you from wearing the CPAP mask.

>>95464 >4. AC in the summer. (Or a dehumidifier and a bunch of spare water bottles, at least... not sure if that's a good idea though) 6. Humidifier in the winter. I used to have silent suffering with my sleep, but now, a nice 25$ device and a 5$ programmable timer for it. 7. A diet full of fish helps.

>>95368 you won't read this but you're a delusional fool

>>98052 I did, thanks for your attention. Kind regards, >>95368

It's important to sleep as little as possible, to maximize the number of hours you have during the day. People often think there is a minimum amount of sleep you can live with, and there is: it's zero. Reduce the amount you sleep every night until you don't sleep at all. Your body will acclimate quickly to this new normal.

>>98424 ...there's a reasons cats sleep/nap 16 hours per day though Organic wetware is nowhere near hardware in terms of not needing sleep, honestly

>>98424 What the fuarrrk are you talking about, it's literally impossible you moron. Sleep deprivation leads to hallucinations, heart problems and permanent cognitive impairment. Some people need less sleep, but I couldn't live without sleep if someone put a gun to my head and neither could you I assume. Maybe you're constantly cracked out on amphetamines or whatever and having some sort of ego trip because you've successfully spent a week awake or something.

>>98455 Erm... the comic >>98424 have posted actually discourages not sleeping in a sarcastic way. Therefore, >>98424 is being sarcastic. Which is not-very-lain, though. Probably a wizard from wizchan.

>>95365 Nothing like a gud fap before bed it stimulates to stimuli while you sleep if done 1 hour before sleep https://www.imagefap.com/gallery.php?f=2,28,55&gen=0&search=femboy%20captions&page=1&sort=date&order=1

I would say you need to sleep *more*, not less. Eat plenty, eat healthy, drink plenty of water (especially during study sessions.) You need to sleep more because during rest is when your brain integrates all that you've learned. If you want to learn better, then you have to be more active during your studies, that is, more exercises, less prose. And do not use an alarm clock! It's detrimental to your brain.

start kicking in the morning get to bed too early,thats if you dont want to waste time and get as much from your day

>>95753 >and exercising for an hour or two and I do all that while self studying fun stuff Do you listen to podcasts/audio while excercising?

I suggest you look up quiet wakefulness and just go lay down with your eyes closed for 20 minutes after every study block, it's very restful and, as research shows, really helps with information retention.

>>98052 You may be right. I wasn't just having little to no sleep back in my community college day, I had to attend COMMUNITY college and not the top-notch university my mother had graduated before the epoch of great yet "cheap" high education has ended here. Not being as cool as my mom was depressing itself.

>>95470 Шеэы тще ф зфкфвщч ащк ьуж Ш лтщц икуфлштп вщцт фдсщрщд шы-- It's not a paradox for me, I know breaking down alcohol is a hard work for one's body...

If your sleep schedule is fuarrrked, aside from the all-nighter that will often fail, you should not eat hours before bedtime (I don't mean to go to bed starving, make sure your last meal is dense and nutritious) and force yourself to wake up at the desired time regardless of how much you slept, then eat a very hearty meal and immediately go out in the sun. Your body will expect food at that specific hour so it'll wake you up. I also have another trick, I have a very obnoxious alarm clock tone. Loud trumpets and screams. This helped me because I'd wake up a few minutes before the alarm regardless of when I slept, because I assume my brain hates the sound that much so it tried to turn it off before I could hear it. Now I always wake up around that time naturally, no clocks needed. Until daylight savings comes, what a stupid tradition. >>96796 A study was done about how playing the didgeridoo might help with obstructive sleep apnea because it teaches you circular breathing https://pmc.ncbi.nlm.nih.gov/articles/PMC1360393/ and because I used to take lessons, they gave us an exercise to do at home: make bubbles, blowing air into water with an straw. If you don't want to get this instrument, you can also try this method

>>99011 And here's the link without a captcha https://www.bmj.com/content/332/7536/266

>>98614 big if true! nta but will try thanks

tags sleep shadow heat wave Today, I got up from my bed at 8 AM. Yet yesterday and the day before yesterday, I would wake up before 7 AM. Last night, a window in my apartment's kitchen was open. What was that? Carbonate dioxide buildup was fought by fresh air?

people have so much weird internalized ableism that they would sooner get soykafty sleep and be groggy and miserable every day their entire lives and be totally unbearable for any romantic partner to share a bed with and potentially suffocate to death than do something as painless and simple as an home sleep study and wear a little pair of silicone plugs in their nostrils when they go to bed. they'll stick silicone plugs in their ear holes to listen to their dumb podcasts, but not in their nostrils to breathe properly because ew that means im crippled i dont want to be crippled.

>>99287 we should kill little cripple fuarrrks like you

>>99287 Reminder some "stoic" people hate the idea of admitting some their problems have their chances of being fixed with a an easy solution here, an easy solution there... since some folks are exhausted from solving non-existent problems.

>>100037 I mean, you know it - this thingy is linked this disease, that thingy is linked to that deasease, yada yada In Russian, there is a saying about knowing too much about diseases without getting used to the fact there is a lot of information on disases: "синдром третьего курса медвуза". It's not random ipochondria, rather, it's *mid-MD degree earning temporary ipochondria* -think of it as of something every doctor has to go through while studying.