Hacking sleep

Since I came to Bulstrode in September, my sleep schedule has been very poor. I guess it always was, but people here tend to start and finish their day earlier, so I'm more obviously out of phase. But also I noticed I wasn't getting to sleep until 2 or sometimes 3, and needing naps in the afternoon. This week, I decided to see if there was anything I could do about it.

I came up with the following measures, for the following reasons:

• A regular evening routine, to help my body get into a habit of shutting down. It's the same reason you read bed-time stories to children - it helps them to know that it's actually time for sleep now.
• No computer use after 10:30. Not just because I'd be on there for hours, but because of the phase response effect of the monitor's light on the body's circadian rhythm.
• Similarly, switching off the main light and switching on the bedside lamp at the same time in the evening.
• And then a glass of warm milk and some toast, for melatonin, half an hour's reading in bed, and then sleep.

I've done this every night this week apart from last night, (I was in hack mode...) and it's made a huge difference. I can wake up in the morning feeling like I've actually slept. I can go right through the day without feeling tired. I'm feeling tired at the right sort of time in the evening. It's rather good. And now it's getting late, and I need to get to bed!

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