It’s only been two weeks, and the results are indisputable. I made a minor tweak on my phone, it led to a pretty major behavior change, and now I’m sleeping almost two hours more per night on average.

I can’t believe it worked that well and that fast.

It’s actually a little embarrassing.

Not everyone feels this way, but for me, I feel like, if I was able to sleep then I obviously needed it. Not only will I refuse to apologize to anyone for sleeping, but if another person is actively interfering with my sleep, I will put them on blast and deal with it.

You! Have you ever woken someone else up because you were annoyed that they were sleeping? And they weren’t behind the wheel of a moving vehicle? Then you should probably reconsider what the heck is wrong with you.

Sleep is free and healthy. When other people are sleeping, you are then free to read or enjoy your alone time. So make the most of it.

Anyway. I sleep a lot because I’m a COVID survivor and I also have a parasomnia disorder. Sometimes I have issues sleeping, even with various OTC sleep aids, and I can struggle for weeks or months in this way. Being chronically sleep-deprived is bad for my productivity at work. So it’s quite a pleasant surprise when I’m able to sleep a lot.

This year I started to notice that I was sleep-procrastinating, which is staying up too late even when you’re tired because you’re so desperate for downtime. It’s a way for Night-Me to “get revenge” on Daytime-Me. You know, for having a job and responsibilities and stuff.

Sleep-procrastinating is a pernicious habit because the rewards are immediate. Look at me! Reading late at night! In my pajamas in my bed where I am so cozy! This is my favorite activity of all time!

Then there is Daytime-Me, crabby and irritable and tired, oh-so-tired, until it’s bedtime again and Night-Me gets this big ear-to-ear grin and starts the whole cycle over again.

I had a solid idea of what was behind this. My news queue. I knew without having to track metrics that my default mode was skimming my news app. I also knew that I was most likely to get myself into trouble with this after I was already in bed.

I made three tweaks, all of which work together.

First, I set up a bedtime routine in my Morning Routine app. It turns out that it takes me forty minutes to get ready for bed, partly because I see a periodontist now and I may have some of the most elaborate oral hygiene practices on the planet. So whenever I start that app, add at least forty minutes before my head hits the pillow.

To me, a bedtime routine is the number one keystone habit. It determines whether the household is always on time, early, or late. It determines quite a lot of health results. And it definitely determines whether everyone is fighting or basically getting along.

My bedtime routine is elaborate because I like to sleep until 7:30 am for an 8:00 am start at work. The more I do before bed, the less I have to do in the morning. Basically throw on clothes, straighten my hair, and make my tea.

Anyway, I had been using the bedtime routine app with some success, but then when I was finished, I would flop down and start skimming the news again. This practice was indeed streamlining my morning and making sure I remembered to start the dishwasher. But it wasn’t really helping me fight the bad habits and self-destructive tomfoolery of Night-Me.

Don’t feel the mogwai after midnight

I happened to stumble across an article that indicated I could customize my access to specific apps on my phone. As soon as I knew it was possible, I knew I wanted to do it.

This sort of thing only works if you trust yourself to be your own advocate. My superego is pretty good at driving the bus around here. I am not particularly vulnerable to psychological reactance, where we get mad at ourselves for setting limits. I just shrug and say to myself, Ah yes, I remember that I decided that was the best idea. Questioner Power.

Tweak One was setting up a bedtime routine that is gamified with a timer.

Tweak Two was setting a bedtime on my phone. Almost all apps are unusable between 10pm and 7am, which is a moot point since I’m still asleep at that time. I had to go back and add in a few apps, like the Morning Routine, that I use after 10.

Tweak Three was to set a one-hour time limit on my News app.

It turns out the third tweak was the biggest deal. I am now quite aware that every minute I skim through the news queue takes away one minute from reading that app during my workout.

There are a lot of ways to cheat; for instance, I can open an article in my browser instead and read it outside of the one-hour limit. This is perfectly fine by my standards. In fact, most of the news that I consume is through my speed-reading audio app anyway.

Because I also have the 10:00 pm shutoff, most of the time that I would have idly been reading news articles would be in the time between 10 pm and, on weekends, 1:00 am. As long as I’m not browsing in that three-hour window, any amount is probably fine.

My new setup started working the very first night. I picked up my phone, saw that it was shut down for the night, shrugged, and started getting ready for bed. I’m “allowed” to read books on my phone after 10, just not the news or email, and it turned out that I was asleep before midnight.

As time has gone by, I seem to be falling asleep a few minutes earlier each night.

Part of my higher weekly average is that I take three-hour naps on the weekend, but then, I was doing that before I set up these time boundaries on my phone. Almost all the increase in my average sleep time has just been going to bed earlier and falling asleep earlier during the week.

I have the power to change what I’m doing any time. I can turn off these settings on my phone. I can also start getting ready for bed even earlier and see what happens. It is pretty interesting to be able to track my metrics at a glance.

How do I feel? I feel great. I also feel like I could easily take a second nap each day on the weekend, but I haven’t yet. Daytime-Me keeps thinking there are “things I should be doing.”

But... are there?

She’s suffering. She’s sleep deprived. She’s got stuff going on at work. She’s the only one of my friends with fibromyalgia who actually wants advice from me. This is what I tell her.

You can get through this and you need more sleep!

When I was diagnosed with fibromyalgia back in the Nineties, nobody knew much about it. One of my doctors called it a “wastebasket diagnosis.” Another said I should only join a support group “if you want to have it forever.” (I didn’t join). It was obvious everyone thought it was psychosomatic, which is what they always think before they understand what something is. They used to say that Lyme disease and multiple sclerosis were psychosomatic, too. Then someone started marketing a pharmaceutical to treat it, and suddenly, fibromyalgia was “real.”

I never got any prescriptions - I had figured out how to manage it on my own long before I found out there was finally a treatment. Other than a couple of brief flare-ups, I haven’t had symptoms in many years.

The golden key to my recovery was to improve the quality and quantity of my sleep.

My friend is caught in the cycle of sleeplessness, then finally taking a nap in the middle of the day when she feels like she can. Her eating schedule is completely thrown off.

I tell her that if she can make herself eat on a normal schedule, her sleep hormones will start to adjust.

Nobody wants to hear advice just fired at them - who needs it? What haven’t we heard already? - so I keep reminding her of how I was in the same position that she’s in, that I remember how awful it feels, that this was the only thing that finally worked for me.

Eat on a schedule and quit taking naps, cold turkey.

One of the worst feelings is to be badly sleep deprived, finally feel like you can take a nap, and then have to fight that feeling for six hours or more until you can go to bed at a normal time. It’s entirely contrary to nature.

Unfortunately, it’s part of the cure.

What we’re trying to do is to align the hormones that make us sleepy and the hormones that cause us to wake up, so that we can feel tired and go to sleep at bedtime, and then wake up naturally when it’s time to get up.

When we eat and nap at inconsistent times, our sleep hormones get spun up. This is why we can fight exhaustion all day, only to snap awake as soon as we get in bed.

It feels extremely unfair, but the brain wants what it wants. It just doesn’t know how to ask for it politely.

What I do when I need a “reset” is to force myself to stay awake until 9:00 pm. Whether that means splashing cold water on my face, walking miles out in strong sunlight, standing up and sitting down a lot, or any other method I can imagine, I’ll do it. I keep reminding myself that I can make a trade. I can have either this one day of sleep hell, or at least three weeks of sleep disaster day after day.

My hubby and I use this technique when we travel, and we’ve found that we can now adjust to a new time zone in a single day. Just try to get on the new time zone’s meal schedule as soon as possible. Sometimes this means eating a small meal when you’re not very hungry at all. Other times it means waiting and being famished for a few hours, depending on the airport and arrival times. Step one, get on the local meal schedule. Step two, stay awake until an appropriate bedtime on the first night.

It can be done. It can be done if you have full faith and trust that one day’s suffering will pay off quickly.

The alternative is to give in to the day’s overwhelming physical signals, still feel cruddy and low-energy, and essentially punch Future You in the face over and over again.

I don’t tell my friend this part, because she isn’t ready to hear it, but my food intake is squeaky clean. I don’t drink alcohol or coffee and I don’t eat junk food or fast food. I avoid desserts because I have about a 1/4 chance of launching out of bed with screaming night terrors a few hours later. I eat more vegetables than the typical family of four.

It’s another category of information that feels cruel and judgy, but in practice is one of the few things that actually helps.

What happened when I quadrupled my vegetable consumption? My night terrors went away, and so did my migraines.

There’s something else I need to tell my friend about my experience with fibromyalgia. It basically overlaps with my first marriage. My first husband snored quite badly, and he would snort me out of a sound sleep several times a night. When he divorced me, my life was shattered - but my fibromyalgia symptoms went away. Without him by my side, I could actually sleep through the night.

I tell her that her job is starting to sound a lot like my ex-husband.

She shouldn’t be on work calls at midnight. She should be able to use her vacation time. She should be able to take weekends off without getting dragged in to handle some crisis or other. It’s a golden-handcuffs job, but the price she is paying is too high at this point.

She comes back and tells me that she emailed her boss, then went to bed at 9 PM and slept for 14 hours. She feels guilty.

Why? I say. Let’s reframe this. You can only be a peak performer when you’re healthy. Working until you are burned out is not optimal. Burning out is lose-lose. High performance means being well rested, and that’s win-win.

Chronic pain often overlaps with feelings of being trapped in an unhappy situation. The common perspective on this seems to be that emotions cause physical pain. I actually think it’s the exact opposite! Chronic pain makes it hard to think clearly, to make strong and bold decisions, to set boundaries, to feel anything other than sad and hopeless.

This is our motive to keep careful records, to take note of our own patterns. As we make changes to our surroundings and our behavior, we can notice gradual, incremental improvements. We can document those improvements and show them to our doctors. Sometimes, like I did, we can move forward and put our days of fatigue and illness behind us completely.

This is a sleep book by a woman, for women. (Take ‘women’ to mean ‘people with proportionally more estrogen, progesterone, etc.’) Shelby Harris is a psychologist and sleep expert, and also a mom of young kids. She gets all the social, parental, and technological pressures that impact our sleep. The Women’s Guide to Overcoming Insomnia may actually help where nothing else did.

I read a lot of insomnia books because I have a parasomnia disorder, and I’m always looking for new tips. Not every insomnia book mentions more serious problems like mine, and it did come up, but I will give the caveat that what worked for my night terrors isn’t really addressed here in explicit detail.

The basic idea behind this book is that changing any one factor will not solve sleep problems by itself. That is 100% true. The premise is to use tracking methods and very specific behavioral techniques to improve the ratio of time spent in bed to actual time asleep.

This stuff works. I know because many of the things I did to resolve my sleep issues show up in here.

I kept meticulous records of my sleep - with more detail than the sleep diary in the book - and I am sure that if I hadn’t done this, I never would have figured out the root cause.

I became very careful with the timing of when I ate and hydrated. Start early and cut off three hours before bed. (If you get night terrors, or your kid does, please don’t eat anything right before bedtime!)

I ruthlessly eliminated naps and forced myself to go out in bright sunlight and stay awake if I needed to.

I took up running, dropped my extra weight, and got fit.

I cut out soda, anything with high fructose corn syrup, and basically all junk food. Then I increased my vegetable consumption fourfold.

One of the most important points in the book is to distinguish between sleepiness and fatigue. This would have been really helpful for me to know 15-20 years ago. “Tired all the time” doesn’t always mean insomnia or a sleep issue; it may be fatigue, and fatigue may be a sign of something else.

I encourage anyone with sleep issues - which is apparently about 2/3 of all women - to read The Women’s Guide to Overcoming Insomnia. Take its recommendations seriously, do all the steps, and keep records of your results. If you respect the process, you can free yourself of the problem.

Favorite quotes:

Even as a psychologist and a sleep expert, I’m not immune to a poor night’s sleep now and then. I just know how to prevent it from becoming a regular occurrence at this point in my life.

One of the goals of insomnia treatment is to have you think less about your sleep overall—just as you probably were not too focused on it in the past, before your sleep problems began.

I wasn’t the one who brought it up. It’s true that I’m on a sleep quest this year, but it’s my own private thing. The topic of human hibernation came up in the context of weight loss. Someone was talking about how nice it would be to just go into a coma for six months and wake up at your goal weight. Then everyone got excited about the idea of sleeping for a year.

I mentioned Ottessa Moshfegh’s novel My Year of Rest and Relaxation, and of course everyone wanted to read it, because for women the idea of sleeping for a year is the ultimate fantasy.

We were laughing pretty hard when a latecomer arrived, and we explained that we were talking about sleeping for a year. “Oh!” she said, “there’s a novel about that,” and we laughed even harder. “See? I didn’t make it up.”

We figured out the details: Go to sleep for a year. While you’re knocked out, have all your dental work done, get waxed, schedule a three-hour balayage session, design a full-body tattoo, whatever other boring or painful treatments you might want. Time it to miss all the election cycle news. (Maybe wake up just in time to vote).

Seriously, though. Assuming it were possible, what would it be like to sleep the year away?

Note that everyone in the discussion was a single woman, except for me, and, like everyone else, I don’t have kids. My stepdaughter is turning 25 and she’s been living on her own for years. I can easily understand why any parent with kids at home would be tired enough to want to sleep for a year, but it would be really hard to miss a year of their lives!

Being able to sleep for a year indicates that there are no four-alarm fires that you personally need to handle. Presumably even a surgeon or an EMT has days off when other people are on duty. Most of us aren’t literally responsible for life-or-death situations, we just cultivate our stress levels as if we are.

Does that feel true? Are our exhaustion, stress, and burnout levels really so chronically high that we might even be more tired than emergency room people?

First we have to imagine ourselves in a context in which none of our stress is helpful to society or to ourselves. We have to imagine that, yes, the world can go on without us if we roll over and fluff our pillows.

Then we have to imagine that waking up fully rested and restored would in fact deliver a better version of ourselves. That we could handle our daily routine again in good cheer, knowing we finally did not feel tired.

I know what I would do, if I did it. Assuming my husband was called away on some special mission to Mars and we couldn’t even communicate while he was gone, that I could sleep for a year and not hurt anyone’s feelings, I think I know what I would do.

I’d spend a day getting ready, cleaning out my fridge and putting all my bills on auto-pay. (Maybe I’d see if someone would stow my slumbering body on a little cot in their garage so I didn’t have to pay rent). Sleep for a year, no household chores or errands or cooking or laundry, right?

I’d get rid of all my clothes, assuming they wouldn’t fit the same when I woke up, and who would want that? Maybe keep one baggy sundress to wear to the store when I woke up to replenish my wardrobe.

I’d get rid of all my books, assuming that I’d be no more likely to read them a year from now than I have been so far. It’s not like there aren’t plenty more books out there for when I wake up.

I’d chuck any unread mail, knowing it wouldn’t be my problem a year from now. I don’t owe anyone any money. As long as someone else is taking my pets to the vet, and I’ve got my coma-appointments scheduled for dental work, et cetera, what is possibly coming in through snail mail that will concern me?

What the heck is actually on my to-do list? Does any of it truly need to get done? By me?

Hmm, what else is there?

I guess I’d have to tell people I wasn’t taking calls. Put a disclaimer in an auto-respond email message and change my voicemail. Hi, I’m sleeping until 2021, please don’t leave a message, try me again after I come out of hibernation.

What if this were a natural human biological process, like it is for bears and other animals? What if we all did it at different times? Nobody would be surprised or care that someone was busy pupating or whatever. “I can’t come to the phone right now. I’m emerging from my chrysalis.”

Imagine waking up. Imagine having simply gone to bed for a year, no loose ends and nothing to worry about. What would happen next?

This is a serious question. What would you do tomorrow if you felt fully rested, you had no incomplete tasks, and you understood that you had a clean slate and you could do whatever you wanted?

The truth is that we can basically do this for real any time we like. We are not indentured servants. We can always change jobs, move, consolidate our debts, and/or transform our bodies. We can cut off toxic, draining relationships and go on without them. We can do it all, and we don’t actually need to put ourselves in a coma to do it.

The funniest thing about the idea of sleeping for a year is that, partway into it, you’d start feeling rested enough to no longer feel an urgent need to sleep for a year. How long would that take? Eleven months? One month? Three nights?

It’s a good experiment. Set a bedtime alarm and go to bed at 9:00 pm for a few days. Try it out and see how it feels. Clear your schedule and nap all weekend. Maybe you won’t be tired any more, or maybe you’ll want to keep going for the gold medal and sleep for a year after all.

I was just thinking how long it had been since I participated in the 24-Hour Readathon, when I had a surprise occasion to be up for 24 hours. This should have occurred to me sooner, or in other words it should not have come as a surprise at all, because it was built into our trip to the UK. Would I have used the time differently?

More importantly, is a 24-hour sprint a useful tool for other situations?

Whether being awake for 24 hours feels interesting, fun, or terrible depends entirely on the reason and your attitude going in.

After 35 years of chronic insomnia and parasomnia issues, I’m trying to decondition myself from the thoughts that I AM TIRED and I’M BAD AT SLEEPING. What if occasionally being tired was not a problem, but rather a neutral, useful, or interesting experience?

The readathon was something that I used to find thrilling, and something that my now-husband and his grade-school-aged daughter looked on with bemusement. I would spend weeks deciding what to read and planning my snacks, my outfit, where I would sit, etc. Then my record was crushed by an adult who read a big stack of YA and kids’ books. Grr! I bowed out after reading all of The Recognitions in 24 hours - finishing just before the clock was up - and retiring on a high note.

It’s different when you’re in your early thirties. You’re still used to waking up rung-out after late nights having fun, going to concerts or parties or simply staying up playing cards until all hours. A day of physical exhaustion may be a regular part of your week.

All-nighters in college are a mark of grit, and turning in a paper before the deadline or doing well on a test after a cram session are the rewards. Everyone is doing it and it has its bragging rights. If you’ve done it once, then you know you have the capacity to do it again.

Lying awake and not sleeping due to mysterious insomnia problems feels bad. It can approach the level of an existential crisis. WHY? Sleep Y U hate me? Yet it’s the same 24 hours that anyone else has, and not every sleepless person is having the same emotions or the same thoughts.

What if we approach sleeplessness with curiosity?

I might do it in solidarity with someone. Say if my niece or one of my nephews was up studying, although they undoubtedly have study partners for that. If a friend was running a relay race, I might go out and support. The same sleeplessness I can experience on a hot pillowcase at home could feel like an act of friendship or compassion or service.

On rare occasions, when I’ve been writing at night or my sleep schedule has been bonkers, I’ve done what I call a “reset.” Stay up, go out into natural daylight, walk all over town, eat an early dinner, and force myself to remain awake until 9:00 PM, when I am then able to fall fast asleep. It’s possible then to sleep for as much as 12 hours, if you can, and be back on a more-or-less normal schedule.

In this sense, being awake for 24 hours can be a useful tool.

What happened in this most recent case is that I went to bed a little early in Edinburgh, knowing we had to get up and leave for the airport. I woke up an hour before the alarm. What followed was twenty hours of moving through three airports, two sets of security, customs, and a rideshare, bookended by getting ready and bag-wrangling. Much of the time vanished while shuffling through mild chaos or eating meals on a tiny plastic shingle. Close to fifteen hours, though, involved sitting quietly still in a confined space and trying not to bother the eight other people sitting within three feet.

Through experience I know when it’s better to stay awake to fight jet lag. I understand that the payoff is a quick and relatively painless adjustment, rather than up to three weeks of brain miasma. There was a ten-minute period when I caved, but after putting my head down on my lap tray I was delivered from temptation by sheer discomfort.

What did I do with the “bonus time” of being in jet lag limbo?

I caught up on my travel journal, which I’ve never successfully done before. I took notes about our trip and added items to our travel checklist while they were fresh in my mind. I discovered that I was unable to work offline on email, which was Plan A. Having no keyboard, I didn’t plan to do any extensive writing. I read a non-fiction book. I planned out an online workshop. Almost the entire trip, I read through my perpetually out-of-control news queue, which now feels totally manageable.

There are so many things that we never feel we have “enough time” to do. Culturally, we all tend to be exhausted and over-scheduled. Thus it says a lot when we’re trapped in a situation when there are very few options for activities. What do you do when you can’t sleep, can’t exercise, can’t call a friend, can’t check social media, can’t clean your house or run errands?

Now I have my own personal image of what it looks and feels like to actually read all the articles I have bookmarked. When I inevitably start getting all crazy and saving dozens more, I can ask myself, when do I think I am going to have fifteen hours to read all this?

Am I afraid I’m going to run out?

When we came home, our apartment was clean, the way I left it. There were clean sheets on the bed. Our only problems would be washing the two loads of laundry we brought home from our trip and stocking our now-empty fridge with groceries. Another person might use a 24-hour reset experiment to clear out closets and do chores, and manifest the same all-caught-up, nothing-left-to-do feeling that I have now.

The real question is, how long can it last before we mess it all up again? What do we do with the very next 24 hours, and the next?