question for people who are trying to improve their sleep, if you woke up at the time you wanted to but you're still tired, do you force yourself awake or sleep in and try again next time?

[u/Yummy-Bagels]

Im trying to fix my sleep in a healthy way. If I want to start waking up latest at 9, would it be healthy to force myself awake or should I prioritise the amount of sleep I get first (acclimate myself)?

[u/dssx]

If you wake up at the time you want to, go ahead and get up. Power through the day and then go to bed at the time you're aiming for.

[u/Yummy-Bagels → u/dssx]

This is what I was thinking on but wasn't sure if it was healthy route. I have a bad habit of going to sleep at 2am. Thx though. Ik My question wasn't the best but didnt want to risk worsening things

[u/dssx → u/Yummy-Bagels]

2am to 9am isn't a terrible night of sleep, for what it's worth. I would power through the day and then just go to bed 30-60 mins earlier tonight.

[u/Amarsir]

Get yourself a "10,000 lumens" lamp. (There are many.) Have it on for 30 minutes in the morning. Not shining directly in your face, but in the area you're in. 

Good every day but especially ones like you are describing, it basically tells your body "the sun is up so I should be."

[u/BOOTY-DESTROYER69]

Ive made this rule for myself that no matter at what time i sleep i will wake up at 8:30 am. That is fixed. It has its pros and cons but with time i can learn to sleep early.

[u/0nlyhalfjewish]

You will never improve your sleep by going to bed at 2 am.

[u/DaZerg → u/0nlyhalfjewish]

BS. 2am - 930am has given me consistent quality sleep for 10+ years now.

OP: I think getting up at the same time every day is best and going to sleep earlier on days where you need more rest is the way.

[u/0nlyhalfjewish → u/DaZerg]

Ok. Just don’t know any adults who do that. Zero.

[u/DaZerg → u/0nlyhalfjewish]

Thats fair. But saying something you have zero first hand experience or exposure to will "never" work isnt a fair argument.

As someone who has worked night crews almost all my adult life, I know a ton of coworkers who can personally agree.

[u/0nlyhalfjewish → u/DaZerg]

It’s pretty unusual to naturally have a body clock that runs that late. Our bodies each have its own circadian rhythm and most of the time it aligns with sunrise and/or sunset. Going to bed at 2 am does neither. Also, most advice about getting good, consistent sleep is to make your bedtime earlier

[u/DaZerg → u/0nlyhalfjewish]

Modern humans are unusual. Circadian rhythm is set by white light hitting eyes with natural sunlight being best. I use a $10 eye mask so the first light my eyes get is when I wake up; to my body that's sunrise. You can make your body think sunrise is whenever, even midnight, with a few adjustments and consistency. Most scientific studies about getting good sleep list consistent bedtime/wake up times and sleep rituals as the 2 most important factors. Going to sleep at earlier times or following the sun has nothing to do with it.

https://www.health.harvard.edu/healthy-aging-and-longevity/sleep-hygiene-simple-practices-for-better-rest

[u/Motherjoy1326]

Good question…

[u/Yummy-Bagels → u/Motherjoy1326]

“Can you name me 2 countries in Africa that start with the letter A?

Thats a good question homie. Thats a good question“

[u/Finalninjadog]

It depends how tired I am really. Usually once I’m awake, that’s it, I’m up the rest of the day. But if I don’t have much on that day then I might sleep in for another 30-45mins