I get seasonal affective disorder in the winter. Thirty minutes of the light therapy lamp first thing in the morning works wonders if you use it properly and consistently.
this post was submitted on 12 Jan 2025
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Try Melatonin and Vitamin D about an hour before bedtime.
Wait, why vitamin D before bed?
I thought your body produces it in response to daylight, so I always thought that should be taken in the day?
Actually, yeah, that may well be a "me" thing. I shouldn't presume. It really helps me feel more alert in the morning when taken before bed, I've noticed, having tested just Melatonin and the two together repeatedly, but I shouldn't presume everyone would need it. Though, it's Vitamin D, so it probably won't kill you.
Melatonin is a hormone. Taking it consistently can fuck up your body’s natural production of it. It should be used sparingly.
My estradiol alarm. Starting the day has never felt so good.
Apologies in advance, for I am kind of dumb, but what does this mean?
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Biphasic sleep. One 5 1⁄2-6 hour block over night, one 90 minute siesta before work.
I know what biphasic sleep is. But I’m not clear on when you are doing it. Do you get up at like 4 am? For how long?
Or maybe I just need to know when work starts for you?
6:30am-12pm I am awake
12pm-1:30pm I am asleep (siesta)
1:30pm-12:30am/1:00am I am awake
12:30am/1:00am-6:30am I am asleep
I work from 2:30pm-10:30pm
Shower and a cup of tea or coffee
How early? When I had to get up at 5, it just sucked no matter what. At 7? Just do it for a couple of weeks until you can be sleepy at 11pm, it will work itself out.
It doesn't just work itself out for everyone.
Sure, but it's certainly the first thing to try. Get up when you need to, go to bed when you get sleepy. And I do think there is some "7:00" for everyone, some earliest time that can feel good, unless you have a literal sleep disorder, in which case asking the internet doesn't seem like the best strategy.
Definitely the first thing to try, along with not looking at screens/the blue light spectrum.
Do you mean regularly or exceptionally?
If I need to get up early as an exception I just go to bed earlier and automatically tend to wake up before my early alarm.
Yellow zzzquil at bedtime
Alarm clock set for an hour before you need to wake up, now spend that extra hour doing nothing or taking a morning nap.