r/sleephackers

I am a night owl through and through, so I have kind of decided to sleep during the day.

To give background, I’m someone who can function well on a bad night of sleep. Sometimes (as someone who previously worked 9-5:30) I would go to sleep anywhere from 4am-6am for no reason but being wide awake. I have worked 2 shifts from 4am to 12pm and I’m still trying to figure out what my weekly sleep schedule will look like.

I kind of want my sleep schedule to have a couple days normal so I can be social those days if I choose and treat Sunday as some sort of a reset day to get back to the 4am-12pm work schedule Monday.

Does anyone have a day sleeper schedule they can share that fits what I’m looking for? So far I’ve slept 1-7pm and then a nap a from 1-2:30 am but I think I’m going to try 1-8pm then nap from 2-2:30 after my shift tomorrow because I kinda felt like it was too early for me to sleep at 1am (LOL).

One downside a month is working a weekend. For example I won’t work August 27th , will work 28th and 29th then won’t work September 1st. Any suggestions on what to do those weeks will be appreciated 🫩

Stuck in an endless loop of sleep due to exhaustion from work. How to break out of this?

Hey guys, I have been having trouble with my sleep routine lately and am hoping to gain some insight from all of you.

The objective is pretty straightforward for me: getting some decent shut-eye from 12 AM to 6 AM. Unfortunately, the situation keeps getting worse and worse.

Here is the problem: I come home after work and feel utterly exhausted from it, and as such, I take an afternoon nap. This prevents me from sleeping at night, and I don’t end up falling asleep until about 3 AM, and thus, another day starts with exhaustion and another vicious circle begins.

Has anyone encountered this particular issue with exhaustion after work?

What helps you to get through the afternoon slump without taking a nap?

Do you know of some ways to reset my internal clock?

Your advice and experience would be of great help. Thank you in advance!

I’ve been trying to understand this because I keep seeing people say “just get enough sleep” but what if you already do?
I can sleep 8 hours and still wake up tired, foggy and just not feeling refreshed.
Sometimes I sleep longer thinking it’ll help and it honestly doesn’t make much difference.
I’m curious what this looks like for other people.
Do you feel tired immediately when you wake up?
Does the tiredness last all day?
Do naps help?
Or do you eventually feel normal later in the day?
Would be interesting to hear how other people experience it.

Hey 👋

I’ve been wearing my ring for 3 months and I’ve noticed my lowest sleeping HR is often around 20-25 bpm.

I’m 26 M and I’d say I’m mostly sedentary. I don’t drink alcohol, but I take 1 black coffee in morning, smoking and vape– just for context.

What do you think

https://preview.redd.it/tzxp7hamr3kh1.png?width=1220&format=png&auto=webp&s=8f968a3b893f4d0c4d296e9aa195281c8323cd4d

Thanks in advance!

Any tips on falling asleep INSTANTLY? For years I have been staying up until 1 AM (usually) and my body has adapted to it. Now even if I stay completely still and clear my mind for hours, I can't fall asleep until it's way past midnight. I've been trying to change my sleeping routine, but how am I supposed to fall asleep before 1AM, if I can't fall asleep before 1AM. A lot of people have adviced me to put my phone at least one hour before sleep, but 21-23 PM is the only time I can actively use it (i have a YouTube channel btw), while maintaining a 8 hour sleep, because I have to wake up at 7 AM. My daily schedule is packed so I can't really use it any other time of the day. I have school, afterclass activities sometimes, a job and charity work. Also I spend time with my friends and family. I've tried common methods like the 4-7-8, the military sleep methods, counting, exercising,listening to music/podcasts/boring stuff, but none of that seems to work for me, infact it actually wakes me up even more. I finish my meals by 20 PM and my room is dark and quiet. Also if I don't get at least 8 hours of sleep my head begins to hurt a lot in specific areas. So yeah, I really need an effective method to make me fall asleep in minutes in order to optimize my day-to-day life.👍

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I think earplugs might be causing me some hearing loss. Especially because, while I’m asleep, I sometimes roll onto my side without realizing it, and when the earplug presses against the pillow, it creates even more pressure inside my ear.

I’ve never tried sleeping with earbuds playing white noise, and I imagine they might be more comfortable when sleeping on your side because they wouldn’t press against the pillow as much.

Any opinions or personal experiences?

I’ve been looking into sleep earbuds lately, mostly because I’m curious whether they can actually improve sleep rather than just make bedtime more comfortable.

The ones I keep seeing are SomniPods 3, Ozlo Sleepbuds, and the Soundcore Sleep A30. A lot of them advertise things like sleep tracking, sleep detection, white noise throughout the night, private alarms, and automatically stopping or changing audio once you fall asleep.

On paper, some of that sounds genuinely useful.

I already like listening to audiobooks, podcasts, or rain sounds before bed, so I can see how having something designed specifically for sleeping could help me wind down faster. I also like the idea of having white noise continue through the night if outside noise is what wakes you up.

But what I’m more curious about is whether wearing sleep earbuds actually changes sleep quality.

For example, have any of you noticed that you wake up less during the night, fall asleep faster, or feel more rested in the morning after switching to sleep earbuds?

Or is the main benefit simply that they’re more comfortable than normal earbuds and make it easier to listen to something while falling asleep?

I’m also wondering if there are any downsides to relying on audio every night. Does your brain eventually get used to it? Do you find it harder to sleep without them after a while?

They look really thin.

Soooo I’m at my limit with this heat retention with my current mattress 😿 I sleep extremely hot, and it just basically feels like hot shit by 2AM (with AC btw). I’ve tried cooling mattress pads and linen sheets, but the core issue is that heat gets trapped in the bed itself and has nowhere to escape.

I’m looking to completely swap out the bed since its been a long time coming. I want something designed to actively dissipate body heat or allow actual airflow throughout the night if theres something like that. What did you switch to that actually solved temperature regulation long-term? I really need some answers on this one. Thanks

I always find it interesting how differently people prepare for an early morning.

Some people go to bed ridiculously early, some set five alarms, some avoid drinking water, and some just accept that they're going to be tired tomorrow. 😂

What's the one thing you always do when you have to wake up early the next morning?

For the longest time I treated sleep sounds like something you’re supposed to find.

Like there must be some perfect brown noise, rain recording or frequency somewhere that makes your brain go yep, this is the one.

So I kept switching. rain one night, brown noise another, some binaural thing the next. Then I’d find one I liked but there would be some tiny detail that annoyed me after 20 minutes. Rain was too sharp, the brown noise was too deep, waves had some random loud part etc..

At some point I realized I was basically doing the exact opposite of winding down. I was lying in bed auditioning sounds lol

What has worked much better for me lately is making one really specific combination and barely changing it.

Mine right now is mostly brown noise with rain underneath and a very subtle binaural layer.

I use Nocturne: Binaural Waves for it because you can actually build the sound yourself instead of choosing one finished track. You can change the layers/frequencies and the sound is generated on the phone while you’re listening. I guess I just promoted an app 🥶

That last part sounded like a nerdy feature to me at first but I actually really like it now. There isn’t really a recording that reaches the end and starts over, and I can make the rain much quieter than the noise instead of searching through 40 different rain sounds hoping one has the right balance.

I’ve basically ended up with my own little sleep sound that I use every night.

And strangely I think THAT has been more useful than whether brown noise is technically better than pink noise, or what binaural frequency is supposedly ideal.

My brain probably doesn’t care nearly as much about my perfect audio settings as I thought it did.

It might just care that the same thing happens every night.

dark room → phone down → same sound → nothing interesting left to do.

There’s probably some conditioning happening there too, because lately when I put that exact sound on I notice myself getting sleepy ridiculously fast. Could obviously just be association/placebo/normal routine, im not claiming I’ve hacked my brain haha

But now I’m curious about something. For people here who sleep with noise every night, do you keep the exact same sound or switch between different ones?

And has anyone actually found pink noise better than brown? I swear basically everyone I talk to has picked a side on this

I’m male, 51yo.
I go to sleep about same time every day (around 11 PM, sometimes sooner).
I’m able to fall asleep within 5–10 minutes (my smartwatch confirms).

The problem is that I wake very early. For some time now, I’ve been waking up at 3 or 4 AM and can't get back to sleep again.
I wake up feeling relatively fine physically, but this has been ruining my cognitive performance during the day.

I’d like to be able to keep sleeping until 6 or 7 AM. (7-8h of sleep)

Does anyone have any tips, supplements, or medications that could help me extend my sleep?

I have been uncomfortably hot while lying in bed for many many years.

Always I had one strong fan going, sleeping with just a single sheet, and by 3 a.m. or so my butt and shoulder would get super cold, but my side, touching the mattress, would be crazy hot. This problem would even wake me up!

A thousand times I wondered, "How can I fix this?" I did quite a bit of reading about this very common problem. I looked at buying a Bed Jet, then a water bed.

In all of my reading I never saw the simple solution that I stumbled upon last month. I've waited a month before sharing this to be sure this solution actually works and continues to work (at least it has for me).

I put another fan on the opposite side of me!

I feel pretty damn stupid, but a victory is a victory.

The new fan is on one of my bedside tables (ugly but who cares!!) and points down toward my feet, so the wind does not hit my face. The new fan is aimed at my other fan, so the wind of one hits the other.

My next change will be to switch out my old strong fan with a softer one, less noise and helping with the cold body parts issue.