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Alicorn comments on What would you do with infinite willpower? - Less Wrong
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Tried that.
Might not (probably won't?) work for you, but as a data point, my routine, which works for me: * Don't expose yourself to bright light within 2 hours of going to sleep. * Around an hour before your ideal going-to-sleep time, take an ice-cold 3-minute shower in the dark. * Do n-back (black screen, black n-back background) until you are really really tired. * Get in bed and stay there until you fall asleep.
The important one! At least for me. I actually consider the inability to remember to go to bed a surprisingly legitimate sleep disorder - especially with people who have a significant weakness with task switching in general.
Doesn't work for me. I'll just lie there for hours.
I can agree with this. I usually find that unless I've reached a certain threshold of tiredness at night, there is no way for me to will myself to sleep, though at other times, especially for naps during the day, I can easily lay down until I fall asleep, even if I'm not feeling particularly tired.
That's way more intrusion into my life than I'd tolerate for a regular sleep schedule.
The only way i was ever able to get my sleep under control was by going through a full cycle... It didn't last very long(about a month) but it gave me a sense of power over my sleep schedule when it came to things i truly cared about and so far this has led to me being much more effective.
Step 1: Stay up progressively later each night while sleeping as long as you can each night/day.(this should take about 4-7 days) Step 2: Once you get within two hours of your desired sleep target time, simply lie in bed slightly earlier in the day and try to focus on memory's rather than new thoughts. Step 3: Slowly repeat step 2 over the next few weeks, while transitioning to more complex thoughts while lieing in bed.
The locus of control we feel for sleep is IMMENSELY important according to my research and my personal experience and i just thought id share my experience in defining my own schedule on my own terms.