At 35 sleep is the number one leading indicator for me as to how I’m going to feel the next day, so I’m constantly trying to improve my routine.
My routine is far from ideal, but if I get it right (which is very infrequent because… kids), I’m no phone from 8 and reading a book, and lights out at 9.
Anything else I could add/subtract.
Keen to hear others routines…
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i’m bi-phasal, so i pretty much fall asleep as soon as i get home from work, around 4pm and sleep till 8 or 9, then i’m up and doing stuff from 9 till about 2am, then sleep another 4 hours before work. i used to think this was wrong or something but it works fine for me. i also learned that this wasn’t uncommon in times before electricity because farm chores often needed to be handled through the night, and it was dangerous to leave homesteads unattended to for periods longer than a few hours.
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Sadly it varies. But is usually I go to bed between 10-11. I get up at 6:15 to get myself and the kids ready for their day.
When I’m tired, I lay down. I’m usually asleep within 5 minutes.
I try to sleep 7/8 hours. When I don’t I’m all sad and I feel like a loser. But then I remember it’s the sleep causing the sadness. So I try to sleep better puts me in a better mood mentally.
I’m 37yo, and I’m typically in bed between 9:30pm and 10pm, and asleep within 15min of getting in bed. And I wake up around 5am. So I get about 7 hours during the week.
I think the amount of sleep works pretty well, but my problem is I tend to snack before bed, and that definitely negatively affects sleep.
9-5 sleep schedule. No if ands or buts
I sleep by midnight and wake up by 6 am for work.
Weekends sometimes sleep a little longer if my 2 years old son allow me to
i like to wind down around 10, have a shower, herbal tea, have a chit chat n cuddle with the wife in bed for 30 minutes and then i fall asleep like a log within 10 minutes. recently tho its been havoc, wifes pregnancy sickness is keeping her up and in turn keeping me up. i havent slept properly in 2-3weeks and today im suffering big time!
Weekdays I’m in bed between 8:30 and 9, watch tv until I’m about to pass out, which is usually before 10, alarm goes off at 5:30. Weekends in bed whenever I’m getting tired and get up when the dogs decide they are hungry, usually around 7 since that’s when they eat during the week.
Routine? When I get tired of don’t feel well, I lay down, I go to sleep, I wake up earlier than I want because of kids, feeling not refreshed at all. Repeat.
Me and sleep have always had a complicated relationship.
35 years old. I go to sleep between 10 and 12. I watch tv in that time frame and if something has me hooked it’s the latter time. I lay down and fall asleep in a few minutes. Wake up at 6- 6:15.
Red lights should turn on around 7 PM. If you are gonna watch TV then wear blue and green blocking glasses. Eat dinner early, like at least 3 hours before bed if not 4. Room temp should be 65-67 degrees before sleep. Don’t use nicotine at all. Don’t drink alcohol at all. Most drugs also reduce sleep quality. Also, no caffeine after 11 AM. That’s pretty much the best set of guidelines I know.
In bed around 8 after the kids are down. Do a few cycles of Wim Hof breathing. Read a book, on my phone so low light and whatever app I have to lessen the blue light. Asleep by 8:30-9, awake around 445-5.
Seem to have pretty good sleep scores by Whoop/Garmin metrics, at least. I feel great, typically limit the coffee intake to 1 cup a day. I don’t feel like I absolutely need it, but I like it.
I aim for 5hrs a night, 4 hrs of I’m working OT.
On days off, to bed btwn 11pm-midnight, up around 4:30-5am because my bladder. Sometimes I’ll nap in the afternoon.
I work 12 hr shifts, 6pm-6am. After work, I’ll usually sleep 11am to about 4pm. Wife works the same shift. We’re empty nesters, so we don’t have to worry about kids.
30 years old. Same here. I started dialing in my sleep this year. If I get terrible sleep, I cannot function the following day.
I usually make sure not to take any substances (weed and alcohol) past 7pm. And no phone by 830pm so I can sleep by 9pm. I usually wake up at 430am so I get around 7.5 hours of sleep.
Smoke weed around 10pm watch tv with the wife until midnight. Read manga until 12:30
Wake up around 7:45
Get an oura ring if you’re serious about tracking sleep.
I’ve never gotten along with routines. I’m 32, single no kids, and some nights I go to sleep at 10pm, other nights it’s as late as 2:30am. I’d say on average I fall asleep between midnight and 2am. Almost never tired the following day. I get up at 5:45am for work Monday-Friday. Occasionally 4:45am for overtime or Saturdays. Been doing it for over a decade but my body has never really cared about routine, and I’m almost never tired at night. Typically the only times I get extra sleep is on the weekends I’ll typically sleep in til 10 or 11am because once I do fall asleep, I can stay asleep for a long time. And occasionally I will be tired and go to bed early around 8-9pm but that’s rare, maybe once a week that’ll happen.
Typically I’ll start forcing myself to try to go to sleep around 11ish. Usually I’m just playing games or watching movies/TV/YouTube before that. I’ve never tried to “fix” my sleep schedule cuz it’s never had any negative impact on my mental or physical health and it lets me have more free time in my day. It’s basically my superpower.
If I don’t have to work that night, usually an hour or two after sundown, I’m asleep. Wake up maybe once at night to piss, around or after midnight. Then I usually wake again around 4-5am.
I get a lot of sleep, I don’t have kids so it is very easy to do.
I workout very hard 2-3x a week, sleep about 8.5-9 hours everyday. I often take a nap many days, as well.
I have no TV in the bedroom, I put down my phone and read a book for 30-60 minutes. Then I fall asleep thinking about the book, which is much better than thinking about stressful topics.
What I learned is that don’t mess around with your sleep routine too much if you have something that already works. There was a big kick about a year ago in my friend circles talking about sleep optimization. I am someone who puts their head on the pillow and is out within 1-2 minutes but when they started talking about bedtime routines, using sleep tracking apps and those times of things I started to worry that I wasn’t doing the right things for sleep. 2 months later and I was feeling significantly worse when I finally realized “Dummy, why did you change anything?” and stopped all the optimization. I’m back to feeling great and getting about 7 hours of sleep per night. As they say, “you do you, boo boo”
Recently got an oura ring, and thats been helpful.
Turn everything off at 10.45pm. Sleeping for 11pm latest – 7.5 – 8 hours every single night without fail. I sleep really well
I go to sleep whenever I feel like it. Usually somewhere between 11PM to 1AM and I wake up around 7:30AM to 8:30AM. I understand I’m in a particularly easy situation since I don’t have kids and don’t have a fixed schedule (wfh + I can work whenever as long as I clock in 40 hours a week), but I really try to just sleep in whatever way feels the most natural for me.
Sometimes I sleep 5 hours, sometimes I sleep 9 hours. I couldn’t do 5 hours a night for multiple days in a row, but usually for one or two nights at a time, I have no issues the next day.
Truck driver with a very wild sleep schedule here… I get 10 hours off a night. Give myself 2 hours to do whatever (eat, shower, game, Tv) then call the wife and put the phone down. Average probably 6.5-7 hours a night
I get ready for bed, brush my teeth or have a shower then I put on either friends, Big Bang theory or Two and a Half Men on my phone just to have some sound of people talking and then I fall asleep.
Go to sleep at ten pm wake up coughing and gagging due to draining sinuses due to allergies. Reddit with pizza rolls for a couple hours then sleep from 4 to seven am before allergies wake me again.
This is highly dependent if a person has kids of not. I do not have kids yet and I’m a year younger than you, and I’m averaging around 6-7 hours, since I’m in bed by 10:30 to 11pm and wake up around 5am.
34 and I’m an alcoholic that drinks every night and eats gummies. I don’t know what good sleep is like anymore. I am always tired and out of it the first half of the day.
I am trying to stop the alcohol
Wake up: 0630.
Coffee & School drop off: 0730.
Gym: 08-09.
Shower & Breakfast: 09-0930.
Work: 0930-1730.
Family time: 1730-2000.
Dinner: 2000-2030.
Unwind, TV, Whatever: 2030-2130.
Hit the bed: 2130-2200.
P.S. – I work from home hence there is no travel time involved in my schedule.
I go to bed around 2:30. I get up around 7:30. Have done for years now.
You know what? Since i became indy worker, my schedule for my week is always 2pm to 11pm. I did not use a single morning alarm for the last 3 years!
That changed my life and my mind! Adapt your job to your natural needs, that’s all i can wish for everybody !
Go to bed only when tired. Read/browse/watch as I drift off. Wake up in the middle of the night for a protein shake and handful of peanuts. Wake up naturally around 6am.
In bed around 10-10:30, up at 4
Probably not enough, but I don’t feel tired. When I do, I’ll sleep in until 6.
Recently I’ve been trying to get a little more regular. I have to prioritize work because money, but next up is sleep.
Unless I have real plans that go into the night like Helldivers with the boys, I lay down with my phone out of reach 8 hours before I intend to wake up (6-630).
Next priority is exercise. Following garmins daily suggested workouts tailored to a half marathon in the fall. Usually involves 30-120 minutes per day of either running or weightlifting
I just found out I owe $4600 in taxes, so I’ll be cooking from home instead of going out for food for the foreseeable future. I suspect this and exercise will improve my sleep even more
I work usually between 10 and 2 which fits my “sleep whenever” schedule.
Usually really start thinking about bed around 11, bed around midnight. But it varies between 11 and 1 most days. Typically I set my alarm for a bit over 8 hours of sleep. We live in a van and it’s usually hard to sleep past 10 am, 9 if it’s really hot out.
If we are out at a party or rave, I stay up as late as I want but try and be in bed by 4:30 or so to at least get enough sleep to function the next day. And I really don’t do all nighters anymore. Only 2 all nighters last year and go to sleep pretty much right after sunrise.
If we plan a super early morning activity, which is quite rare, I try and sleep 8 hours before but usually can’t get to bed until 9:30 or so at the earliest. Only to get up early are stuff like a random super awesome sunrise activity. We have been in Baja for the past few months and there are some great sunrise spots here so we try and plan a sunrise every now and then.
I sleep at 12. Wake up at 7
Generally, in bed around 1:30am and up at 7:30am. Every few weeks I’ll sleep for like 15 straight hours.
Weekdays usually 7-8 hours of sleep. My work is somewhat laborious, on my feet all day, regularly lifting heavy shit, so I’m usually able to fall asleep within 5 minutes of hitting the pillow. Some things I need to improve on are A) no screens before bed. I used to read before sleeping and want to get back into that. B) Being more consistent on the weekends. I’m usually asleep by 8:30 on weekdays and on weekends I’m usually up til at least midnight. Not the best.
Magnesium drink, earplugs and low blue light and reading (couch) for at least 30 mins. Turn AC down to 65. Turn on heated blanket for 30 mins before bed, turn it off when I get in bed. Nothing like a toasty bed in a cold room to knock you out.
Asleep at 1130 and up at 630 to 730.
For me, I need to feel sleepy before I go to bed. If I go to bed at a certain time, despite not being tired, I will just flop around for hours. I also use gummies most nights. It helps quite a bit.
Terrible hygiene. My fiance goes to bed early and is an early riser. So sometimes I fall asleep on the couch since I don’t want to bother her when she has to go into the office to work a 10 hour day (plus commute).
My couch nights are have a snack around 10PM, take a shower between 10:30-11:30PM, read books from about 10:30PM or 11PM to about 12-12:30AM. Get woken up around 5AM, then move to the bedroom and sleep until 7:45 and then start work at 8AM (remote).
Other nights where my fiance doesn’t have a long work day, I’ll hop into bed around 12AM, might get woken up at 5AM or so depending on how quiet my fiance is getting out of bed.
I’ll pop ambien if I have a busy day the next day and I need to sleep better.
I’m definitely a night owl chronotype, I do best when I go bed around 12-12:30 and able to sleep in until around 9am…. but… work.
Terrible sleep for me, I’m up most mornings at 4:30-5am (blue collar job) and I don’t usually get to sleep until 11-12 at night if I’m lucky.
I do split sleep or second sleep, also known as biphasic sleep and it’s utterly amazing. Finish out work, do dinner and wrap things up then go to bed around 8 or 9. My body naturally wakes up between midnight or 1 am and I am hyper productive and artistically charged. I can catch up on work, read a book, play some games, work on an art project, or whatever. Then I go back to bed between 3-4 am and sleep for another 3-4 hours before work. This sleep pattern completely fixed my old sleep issues and my energy levels are way higher.
Studies have shown this is the natural way almost everyone slept before electric light, and that if you put people in isolation away from alarm clocks and forced schedules they will adapt to this sleep pattern naturally within a few weeks. The down side is it’s difficult to make this schedule work depending on your life responsibilities and job in the modern society that decided 7-8 hours of straight sleep is somehow normal.
Here’s a fascinating article on it: https://www.bbc.com/future/article/20220107-the-lost-medieval-habit-of-biphasic-sleep
Lately I’ve been going to sleep between 12-1 and waking up at 8. WFH is the best shit ever
Got to bed too late then make up for it by waking up with not enough sleep.
Not a man- but I think this is a good addition, and
a distraction if something is bothering you.
I start at A and try to think of a country for every letter of the alphabet. Once I got good at it, l go back and start over and try to think of a different one for each letter.
Now I try to go through each US state alphabetically and add them up as I go (l’m not American). I rarely make it to the middle of the Alphabet without falling asleep.