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Sleep Hack: A Simple Strategy For Better Rest In Less Time

Sleep Hack: A Simple Strategy For Better Rest In Less Time

Do you start every morning with an internal argument over whether or not to hit the snooze button on your alarm clock again? Do you struggle to fall asleep at night and end up catching a “second wind” that lands you on the couch watching TV at 4am? If so, this sleep hack is for you.

Sure the term “hack” has been used a lot. But in terms of simplification of a very complex process into two quick steps, this hack takes a very large cake. Keep reading to see what I mean.

    I stumbled upon this sleep hack weeks ago. Like some of the better hacks in existence, this one was unearthed by necessity. I’d reduced my belongings to fit into two carry-on’s (another post entirely) and headed to work in Boston.

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    I’d only given myself 6 days to find a place to live and it wasn’t until my final day of searching that I finally found an apartment. It was cheap. It had a bed and desk. It was Sunday night. By the time I’d signed a lease it was too late to go shopping for bedding. There was a clean fitted sheet in the bedroom closet that fit the mattress. I had no soft pillows, no 1200 thread count sheets, and no down comforter.

    I took the bath towel from my bag, folded it a few times, and used it as a pillow. It was a warm night and I slept easily. I woke in the early morning chill of darkness. It was 5am. I didn’t need to be up for hours.

    But I had no reason to stay in bed. Bed was cold. Bed was unwelcoming. I had slept. I was awake. The day had begun.

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    As days slipped by, I continued to sleep on that fitted sheet and mattress. Each night I’d get tired around 10:30pm, drink some water, and fall asleep immediately. Each morning I’d wake, grab my towel and head to the shower. I no longer had to argue with myself over whether or not I’d get out of bed.

    If I woke very early and still felt tired, I might fall back asleep for another hour but only if I really needed it. Those accidental morning naps I’d experienced in the luxury of my previous bed no longer haunted me. I was free.

    I now have a regular sleep schedule with better rest than I’ve had in years. I wake on-time without an alarm and enjoy an extra 10-12 hours per week that I’d have spent awake but in bed in years past. It’s really, really good.

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    So here’s the hack.

    Step 1: Treat your bed like a recharging station.

    Get rid of the temptation to treat your bed like anything other than a recharging station. You won’t need books by your bed. You won’t need fancy pillows (unless your doctor says you must). Your bed is a place to help you get from wake to wake in as little time as possible with optimum rest. If you’re young like me the mattress won’t be such a big deal. If you’re over 40 you’ll want to make sure you’ve got a good mattress though.

    Step 2: Get rid of your bedding

    If you’re really, really tough you can just fold all your bedding up and put it in another room. Chances are good that you’ll give up and drag you bedding back in the middle of the night if you can though. I recommend giving your bedding to a local homeless shelter or, if it’s really ratty, throwing it out.

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    Step 3: Try it for at least 7 days

    One night won’t work. You need to give yourself time to get used to this lean way of sleeping. If you wake up at midnight and feel cold, don’t grab a blanket. Throw on a sweatshirt instead. Most of us live in climate controlled housing so there’s really no excuse for all the bedding we tend to heap on ourselves.

    Does this sound crazy? Sure. Does it work? Absolutely yes. I love sleeping in a big bed with warm blankets and big pillows. But I don’t need that extra sleep right now. I don’t need the morning arguments with my alarm clock. I need productivity. If you feel the same, I suggest you give this a try.

    Have you tried something similar? Do you have a specific question? I’ll get back to you in the comments.

    Image: Freddy The Boy

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    Seth Simonds

    Seth writes about lifestyle tips on Lifehack.

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    Last Updated on November 19, 2019

    How to Become an Early Riser and Stay Energetic

    How to Become an Early Riser and Stay Energetic

    When you become an early riser, you’ll experience a lot of benefits including feeling more energized and having more time to do what you want.

    If you’d like to become an early riser, there are some things you should know before you run off to set your oft-ignored alarm clock.

    So how to become an early riser?

    Here are five tips I’ve discovered to be most helpful in making the transition from erratic sleeper to early morning wizard:

    1. Choose to Get up Before You Go to Sleep

    You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed only to be rudely awakened by the harsh tones of your alarm clock. You’re frustrated, angry, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

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    No more!

    If you want to be a consistently early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you have only to follow through on your decision from the night before.

    Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

    Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

    2. Have a Plan for Your Extra Time

    Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

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    If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

    What to do? Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a book to write, paper to read, or garage to clean? Make a plan for your early hours and you’ll do more than protect yourself from backsliding into bed.

    You’ll get things done and those results will fuel your desire to build rising early into a habit!

    3. Make Rising Early a Social Activity

    Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

    Sure, you could choose to read blogs for two hours every morning. But wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

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    The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

    4. Don’t Use an Alarm That Makes You Angry

    If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

    I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ring tone alarm as a back up for my bedside lamp plugged in to a timer.

    When the bright light doesn’t work, the cellphone picks up the slack and I wake up on time. The lesson learned? Experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

    5. Get Your Blood Flowing Right After Waking

    If you don’t have a neighbor, you can pick fights with at 5am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

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    Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. (Just don’t do anything your doctor hasn’t approved.)

    If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

    If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it!

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    Featured photo credit: Nomadic Julien via unsplash.com

    Reference

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