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?
I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.
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