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FitnessThe 30 Day Challenge #1 - SLEEP (self.TheRedPill)

submitted by ∞ Mod | RP Vanguardbsutansalt

UPDATE

When reporting your hours I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it. Also make sure you're noting which day you're reporting your times for. For example:

DAY 1: 9 hours. Went to sleep at midnight and woke up at 9:00am.


August is almost here so now is as good a time as any to begin a 30 day challenge. This month we'll be focusing on rest and recovery, principally through getting quality sleep.

Ideally you should be aiming for 5 to 6 sleep cycles, which translates to roughly 7.5 to 9 hours of quality rest and recovery.

Remember, all that working out in the gym or playing sports is just the stimulus telling your body to adapt. It's during your sleep that the bulk of the adaptations actually occur, so if you're shortchanging your sleep, then you're also hamstringing your progress.

What I want from all of you is to on a daily basis sound off in this thread with how much sleep you got. Don't make excuses, just post your numbers starting August 1st. Do this the first chance you get. Every. Single. Day.

Why am I doing this? I'm doing this because of something I learned from behavioral psychology, which is that people tend to stick with a program when they're not only tracking progress, but submitting it for review and their results are evaluated. People tend to up the ante and stick with it when others are watching, and I WILL be holding your feet to the fire and sending off reminders if you haven't checked in.

Note: I've provided examples of how to check-in every day. Make one reply here committing yourself to the challenge and then every day make a reply to that thread. I should see 30 replies to each of your comments by the end of the month.

More info:

http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-need.htm

Together, the stages of REM and non-REM sleep form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night.

Here's a valuable tool I and many others have been using for years now to help our bodies wind down if we spend a lot of time in front of the computer:

https://justgetflux.com/

Another helpful tip is not having any caffeine after 4pm if you want to go to bed at a reasonable time.

And lastly, while hitting the gym is great, it's terrible for going to sleep. It normally takes me a good 4-6 hours after a good session at the gym before I even begin feeling tired/sleepy thanks to the havoc going on with my hormones and blood chemistry that working out creates.

And an excellent thread on the efficacy of sleep wrt working out:

/r/TheRedPill/comments/3r3fyb/if_you_dont_sleep_you_might_as_well_not_lift/


[–]AK27ABROAD 62 points63 points  (33 children)

I'm in. Something to add: As a person who's struggled with life-long insomnia, and, has at certain points in my life managed to beat insomnia, one of the most important things is to wake up and wind down with the sun. Our exposure to light regulates the hormones related to sleep. For the history of mankind our sleep has been regulated by the sun, and we evolved so that we're healthiest if we live by the sun.

I've had my best luck with sleep when I limit artificial light when the sun isn't up. Right now I'm staring at this computer screen which is beaming blue light into my eyes, which is telling my body that it's dawn. But it's not dawn. It's 9:17 pm. Almost all the light has disappeared from the sky. Time to turn the damn computer off, walk my dog, and do some reading (in dim light) before I sleep.

Thank you for this post. I'm in for this 30 day challenge for the month of August.

[–]TheDialecticParadox 24 points25 points  (8 children)

For me, I find that I fall asleep much easier if I haven't been looking at a computer screen straight before bed.

Also being well-hydrated (not waking up with cotton-mouth) going to the toilet before bed, and meditating (so you don't keep yourself up thinking about trivial shit).

All these things in combination will give you quality, uninterrupted sleep.

[–]1London-Bananas 9 points10 points  (5 children)

Computer screens are so important! Especially because the light is kind of blue-ish which suppressed the sleep hormones.

Not to mention you are stimulating your brain a lot by watching movies etc. It never occurs to people how unnatural it really is: watching a hyper-realistic battlefield, war, car crashes etc. and then simply tryig to fall asleep immediately afterwards.

I'm also generally a big fan of doing menial stuff after sunset. I clean my apartment, do dishes and laundry etc. and any time I have left I'll read a book or something. I go to bed every day at almost exactly 11 pm and get up 7:30 am.

[–]RPmatrix 3 points4 points  (2 children)

listening to cruisy music is always good too, for me at least, esp as I might do 20mins of personalized yoga/pilates type stretching before I go to bed and I'll wack on something chill and soothing softly in the background whilst I do it.

It's only something I've begun doing in the past few months but it's been working really well to help me get a good night's sleep, something that I've battled to get since my late teens!

[–]∞ Mod | RP Vanguardbsutansalt[S] 27 points28 points  (5 children)

This is why using flux or something similar on your computer is very helpful. I put the link up above.

[–]RedHeimdall 4 points5 points  (3 children)

I like the idea, I think getting accurate times for me may be tough though. On the back end, I can leave out a note reminding myself to write down the time when I wake up. But on the front end... I could for instance write down the time when I turn off the light to go to bed, but I always lie in the darkness for quite a while before I can fall asleep. It varies a lot too, could be 15 minutes if I'm lucky or it could be 3 hours if I'm not. Also not easy to accurately estimate from memory how long it took to fall asleep the night before.

I like your challenge idea though because it is something I need better outcomes with. It sucks but I feel like I have almost no control over when I fall asleep. I guess maybe I'll just record when I turn the light off and then when I get up.

[–]TheFriendWithin 5 points6 points  (0 children)

There's an app called 'sleep cycle'.

You put your phone under the corner of your sheet and the gyroscope records the amount of movement you make which gives you a good idea of when you went to sleep and at what points you were in light/deep sleep.

Its alarm also wakes you up when you are in light sleep so the transition back to consciousness inst so harsh.

[–]PureGr33n 1 point2 points  (4 children)

I use orange glasses that filter out all blue light. Usually I put them on 2 hours before I go to sleep, and it has definitely improved my sleep. Flux didnt work for me as the lights in my house are way too strong, I would get sleepy while on the computer with flux but be completely awake as soon as I did something else.

[–]bluedrygrass 2 points3 points  (3 children)

Interesting! Never heard of those before. What's the technical term for those glasses, if there's one?

[–]SlippyToadsWildRide 27 points28 points  (2 children)

I'm glad this is the first challenge, because I think it's one of the most, if not THE most important, as it plays a major factor in your T levels.

Here are some facts about sleep you may not know:

  • Almost all of your body's testosterone is produced during sleep - Source

  • Conversely, lack of sleep inhibits testosterone production - Source

  • REM sleep episodes are when the quantity of testosterone in your body peaks, and sleep that misses these episodes leads to lower long term testosterone levels - Source 1, Source 2

[–]CS192837465 101 points102 points  (11 children)

[deleted]

What is this?

[–]CS192837465 5 points6 points  (6 children)

[deleted]

What is this?

[–]∞ Mod | RP Vanguardbsutansalt[S] 5 points6 points  (2 children)

I just realized that we'll have to post more than that or else the automod will delete your reply for being too short.

[–]ASAP_Bickle 3 points4 points  (1 child)

Everyone should add the hours when they fell asleep and when they woke up; this will both prevent short comments from getting deleted as well as keeping accountable anyone getting 9 hours but starting late and sleeping in, which I think defeats the purpose.

[–]∞ Mod | RP Vanguardbsutansalt[S] 27 points28 points  (33 children)

EXAMPLE POST:

bsutansalt will take part in this challenge!

[–]∞ Mod | RP Vanguardbsutansalt[S] 9 points10 points  (0 children)

DAILY CHECK-IN #1:

Day 1: I got about 9 hours of sleep. I went to bed around 0230 and woke up around noon with a short bathroom break around 0900.

[–]∞ Mod | RP Vanguardbsutansalt[S] 4 points5 points  (0 children)

DAILY CHECK-IN #2:

Day 2: 7.5 hours of sleep. Went to sleep at 2:30 and woke up at 10am.

[–]∞ Mod | RP Vanguardbsutansalt[S] 2 points3 points  (2 children)

DAILY CHECK-IN #3:

Day 3: 5 hours of sleep. Went to sleep at 3 and woke up at 8am.

[–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

Day 8: 8 hours. Sleep at 0200 and up at 1000.

[–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

Day 9: I got about 9 hours of sleep. Sleep at 0300 and woke up at noon.

[–]1RXRob 18 points19 points  (10 children)

And for smartphones and tablets there's Twilight, which does a similar thing to Flux. It's easy to find for free on the appstore.

[–]livelearndiee 38 points39 points  (4 children)

Was the app named after the Movie? Because it does a pretty damn good job putting me to sleep.

[–]whiskyvillain 7 points8 points  (4 children)

I replaced nearly all of the lights in my apartment with Philips Hue bulbs and it has been a godsend. Once the sun sets I begin dimming the lights until they are completely dimmed. About an hour before I plan on falling asleep I change all of the lights to deep red while still being completely dim.

It's also important to stop thinking. If you plan on going to sleep at 10:00 but it's 9:30 and you're still writing code or playing video games, you're doing it wrong. Stop using your brain so hard. Do some less mind-intensive/stress-inducing activities like reading, TV, meditation, light stretching, or all of the above.

I also have f.lux installed on my computer and Twilight on my tablet so even if I'm browsing the web it is much less straining on the eyes.

Now I get sleepy when I'm supposed to get sleepy.

[–]hatertauts 1 point2 points  (0 children)

The advice to stop thinking is spot on.

I think it's important to add that for some reading (eg Gaddis or Pynchon) it may not be a good idea to read before bed. Make sure that your media intake is light. TV also may be trouble due to blue light from the screen.

I like to due calming meditation or listen to podcasts on the dark, but that's just me.

[–][deleted] 14 points15 points  (51 children)

trp_hamlet will take part in this challenge!

[–]∞ Mod | RP Vanguardbsutansalt[S] 4 points5 points  (20 children)

See my note I put at the end of the OP and examples I posted in the thread.

[–][deleted]  (19 children)

[deleted]

    [–]real-boethius 7 points8 points  (13 children)

    Some very rare people can thrive on as little as 5 hours a night, but most people can't. So probably you are short-changing yourself.

    Do you sleep more on weekends?

    Do you need an alarm to wake yourself up?

    If either of the answers is "Yes" you probably need more sleep.

    [–]∞ Mod | RP Vanguardbsutansalt[S] 12 points13 points  (4 children)

    Yes you should be sleeping longer. You will notice a dramatic difference once you get adequate sleep and try to get by with only 5 down the road. Right now you're just acclimated to feeling like shit and don't notice it.

    [–][deleted]  (1 child)

    [deleted]

      [–]mcgruntman 2 points3 points  (0 children)

      Do what works man. I'd certainly take the extra 2-3 hours a day if I could, gains be damned. 'Get more sleep' is gread advice for many people but don't let it break your successful routine!

      [–]Di-onysos 14 points15 points  (14 children)

      Some tips for proper sleep

      -Dark room. Invest in curtains that keep all light out

      -Avoid artificial lights 30min before you go to bed. Your pineal gland, which is responsible for making you fall asleep, is sensitive to lights.

      -Make falling asleep a ritual. Listen to same soothing piece of music in bed, or read, something you can repeat. This creates a cue in your brain, "OK it's this piece of music again, time to fall asleep".

      -Melatonin is a great supplement. 2-3mg 1.5 hours before bed is excellent for sleep, and unlike sleeping drugs is non-addictive. It is also a strong antioxidant so it is helpful for recovery.

      -Magnesium supplementation before bed helps you calm down and sleep better.

      [–][deleted] 4 points5 points  (1 child)

      Melatonin is more effective for sleep at 1mg and lower doses. It also has some other positive effects on the brain

      [–]laere 3 points4 points  (4 children)

      Melatonin knocks me right out. Also gives me crazy ass dreams.

      [–]Air4ce1 1 point2 points  (1 child)

      I need some clarification on this. Can you take melatonin every night? Are there any side effects? Will your own natural melatonin production suffer?

      [–]Di-onysos 1 point2 points  (0 children)

      It is completely safe and will not shut down your natural melatonin production. Massive doses can make you groggy but that's pretty much it. When melatonin was "discovered" it was fast-tracked through the process of making a drug available over-the-counter because it is so safe.

      [–]brandon_ball_z 5 points6 points  (15 children)

      brandon_ball_z will take part in this challenge!

      [–]brandon_ball_z 2 points3 points  (0 children)

      Day 1: 10.5 hours. Went to sleep at around 10 pm and woke up at 8:30 am

      [–]brandon_ball_z 2 points3 points  (0 children)

      Day 2: 6.5 hours. Went to sleep at 11 pm and woke up at 6 am

      [–]pvrker 6 points7 points  (2 children)

      I'm in, already 3am but hopefully this commitment will improve my sleeping. NTS: 3:15am

      [–]pvrker 2 points3 points  (1 child)

      Lights out: 3:15am Woke up: 7:51am

      [–]2rp_valiant 13 points14 points  (0 children)

      For those of you who like data porn, I've just put together a quick page to chart everyone's progress. If you post updates as per /u/bsutansalt's example format you can measure your progress against everyone else by running the script on a local HTTP server. If someone wants to host this (I won't for anon reasons) I'll update the link.

      https://gist.github.com/anonymous/0165bee16b4ffa9be4d0

      [–]TheDialecticParadox 4 points5 points  (5 children)

      TheDialecticParadox will take part in this challenge!

      [–]TheDialecticParadox 1 point2 points  (0 children)

      Day #1 1/08/15 ~ 11:30-9:50

      Not the best start in terms of quality, but since it's only the first day, I will be definitely going to bed earlier in future.

      [–][deleted]  (1 child)

      [deleted]

      [–]Joshlynx 4 points5 points  (2 children)

      Joshlynx will take part in this challenge!

      • Day 1: 9 hours
      • Day 2: ~6 hours:went to sleep at 4am, woke up at 10:20 (went out)
      • Day 3: 7 hours: Slept from midnight to 7am(Monday is tomorrow, have to wake up early)
      • Day 4: 6 hours 45 minutes 1am-8am (Had uni all day, then work, then gym, was busy from 7am to midnight)
      • Day 5:
      • Day 6:
      • Day 7:
      • This weeks summary and improvements:

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]Hennez 4 points5 points  (37 children)

      Lately I've found that if I go to bed at 10:00 pm and wake up at 5:45 am I'm still sleepy and tired, while going to bed at 9:00 pm and waking up at the same time recharges all my batteries.

      I'm up for it.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]Hennez 1 point2 points  (0 children)

      Day 1: 9 hrs. Went to sleep at 2144 until 0645.

      [–]Hennez 1 point2 points  (0 children)

      Day 2: 4 hrs. Went to sleep at 0300 am and woke up at 0700

      [–]Hennez 1 point2 points  (0 children)

      Day 3: 6h45m. Went to sleep at 2300 and woke up at 0545.

      [–]AlexIsOnFire11 2 points3 points  (32 children)

      AlexIsOnFire11 will take part in this challenge!

      [–]AlexIsOnFire11 1 point2 points  (30 children)

      Day 1: ~6.5 Hours. Went out solo to 2 bars. Had too much self-doubt to talk to anyone. Went to bed around 1am, and woke up just before 8am.

      [–]AlexIsOnFire11 2 points3 points  (29 children)

      Day 2: ~6.5 Hours.

      Hung out with new friends and drank liquor til 3am. Was flirting and touching this sexy black chick. Probably could've pushed a bit more to drive her to my place (2 mins away) instead of letting her sleep across 2 armchairs at friend's house. Will be seeing her more often for sure.

      Went to bed before 4am, woke up at 8am, went back to bed til 10am.

      [–]Roughknot 2 points3 points  (5 children)

      Roughknot will take part in this challenge!

      [–]JDillla 5 points6 points  (1 child)

      [–]ertertwert 3 points4 points  (2 children)

      This has been on my mind lately. Let's play.

      [–][deleted] 2 points3 points  (6 children)

      I take martial arts at night. If that nights training sesh was particularly intensive I find I impossible to fall asleep. I'm guess that it takes forever for the adrenaline to wear off.

      Does anyone have any tips to quickly unwind from a long martial arts session and get to sleep?

      [–]nightshadez94 3 points4 points  (34 children)

      I accept this challenge.

      I have been using f.lux for years now and I can attest to its usefulness and I've been going on and off on polyphasic sleep cycles but the adaptation period turns me into a zombie. I'll try it again soon and hope no one disturbs my naps.

      Edit: regarding caffeine, I quit coffee one month ago due to my obsessive addiction to it (>5 cups a day). Never be a slave to addictions.

      Update: as of August 2nd I am starting a triphasic sleep cycle consisting of a core sleep of 4.5 hours and two 20-minute naps. I suspect I won't get much sleep the next few days while I adjust to this plan.

      Update 2: as of August 17th I decided to revert back to monophasic sleep due to job related issues, until I get a consistent time table I'll be monophasic.

      [–]nightshadez94 1 point2 points  (0 children)

      August 1st Check In:

      Day 1: I slept from 3am - 9am. 6 hours.

      Remarks: not quiet how much I wanted. Will be looking up a good polyphasic sleep schedule today.

      [–]nightshadez94 1 point2 points  (0 children)

      August 2nd check in:

      Day 2: I slept from 11 PM (previous day) - 4 AM and again from 3:30 PM - 5:00 PM

      [–]Fulp_Piction 4 points5 points  (7 children)

      Fulp_Piction will take part in this challenge.

      We should add 3 books to understand for the 30 days, The book of Pook, The 48 Laws of Power and the RP Handbook spring to mind.

      A stoic challenge would be of benefit to the community as well.

      [–]KermitTheeFrog777 4 points5 points  (1 child)

      CHALLENGE ACCEPTED. Kermittheefrog777 swears success.

      [–]Endorsed Contributorleftajar 4 points5 points  (2 children)

      If you are getting enough hours in bed and still feel like crap, read this.

      You may have Sleep Apnea.

      What it is: during sleep, most of the voluntary muscles in the body relax. For some people, the throat muscles relax to the point that the airway is partially or completely blocked.

      When this happens, the body will wake itself enough to restore airflow. However, this results in a disruption of the normal sleep cycle. Deep sleep (stage 3/4) and REM cycles are interrupted, keeping the sleeper in stage 1/2 of sleep.

      That is how you can spend all night in bed and still feel tired upon awakening.

      What to do: there is a simple, at-home test you can to do determine if it is worth getting a full-blown sleep study.

      I assume you have a smartphone? Great.

      • Find a recording app that has no time limit. (I use AudioMemos for iPhone. I think the free version is good enough.)
      • Start recording, put the phone right next to your head, and go to sleep.
      • When you wake in the morning, listen to the audio. Scroll around and sample bits from every point in the night.

      If you have sleep apnea, it should be glaringly obvious. You will hear the breathing... and then it will stop for a moment, followed by a gasping noise. This represents the airway becoming blocked, and the body waking itself to restore flow.

      If you hear that, it means you have sleep apnea. The more often in the night you hear those sounds, the more severe your apnea, and the more you will benefit from a proper sleep study.

      Open to questions.

      [–][deleted]  (4 children)

      [deleted]

      [–]temerarious 2 points3 points  (19 children)

      temerarious will take part in this challenge!

      [–]AmericanHistoryAFBB 2 points3 points  (20 children)

      AmericanHistoryAFBB will take part in this challenge!

      [–]cromanishere 2 points3 points  (4 children)

      I've been able to get quality sleep, the problem is when I get the sleep. I was laid off a few months ago, and lost control of my(an already pretty laid back)sleep schedule due to laziness/depression/no responsibilities, but soon to be starting a new job working at 7 am. I figure this is as good a time as any to start trying to wake up early and getting quality NIGHTS sleep. This'll help me be a bit more accountable. I have a fitbit as well, which makes tracking it a lot simpler.

      I will take part in this challenge!

      [–]dimmy666 2 points3 points  (5 children)

      I will take part in this challenge!

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (4 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]kevin0971 2 points3 points  (2 children)

      Kevin0971 will take part in this challenge.

      I track my sleep with an app called timely not sure how accurate it is but I use it for the soft wake alarm feature.

      [–]pirategeorge 2 points3 points  (1 child)

      PirateGeorge will be taking part

      [–]littlewalkingrobot 2 points3 points  (6 children)

      Littlewalking robot will take part in this challenge

      [–][deleted]  (1 child)

      [deleted]

      [–]DEEZ9469 2 points3 points  (1 child)

      DEEZ9469 will take part in this challenge!

      [–][deleted] 2 points3 points  (4 children)

      Atomicarepa will take part in this challenge!

      Should we take into account any afternoon nap hours? I wake up for work at 5am weekdays, so early afternoon is usually prime nap time before starting my evening be it for college or lifting.

      [–][deleted] 2 points3 points  (6 children)

      genki-sama will take part in this challenge!

      July 31 to August 1st

      2300hrs to 0900hrs

      [–][deleted] 2 points3 points  (31 children)

      davemustaine13 will take part in this challenge!

      [–]austronaut76 2 points3 points  (10 children)

      austronaut76 will take part in this challenge!

      [–]Sigurd228 2 points3 points  (4 children)

      Sigurd228 is gonna sleep the shit out of this challenge!

      [–]GloriousFitness 2 points3 points  (5 children)

      GloriousFitness will take part in this challenge

      [–]let_terror_reign 2 points3 points  (3 children)

      Let terror reign will take part in this challenge!

      [–]OhAndOneMoreThing 2 points3 points  (6 children)

      I'm in. I use Sleep Cycle, if I remember I will post the graphs with my numbers.

      [–]Cerulean35 2 points3 points  (3 children)

      Cerulean35 will take part in this challenge! im aiming to go to bed before 11pm

      [–]the_next_move 2 points3 points  (3 children)

      Count me in.

      Ive recently started focusing on relaxing every muscle in my body and emptying my mind as I go to sleep. I can fall asleep in 15 mins now where before I would stay awake for an hour at least.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]OrpheusV 2 points3 points  (16 children)

      Committing to this. This should be interesting...

      [–]ballsdeeperest 2 points3 points  (32 children)

      ballsdeeperest will take part in this challenge!

      [–][deleted]  (3 children)

      [deleted]

      [–]RedHeimdall 2 points3 points  (25 children)

      RedHeimdall will take up the gauntlet

      [–]awakened_man 2 points3 points  (7 children)

      awakened_man will take part in this challenge!

      [–]PedroIsWatching 2 points3 points  (2 children)

      PedroIsWatching will take part in this challenge!

      [–][deleted] 2 points3 points  (3 children)

      Bruteinsuit will take part in this challenge!

      [–]EclecticPower 2 points3 points  (1 child)

      EclecticPower will take part in this challenge

      [–]seanan1gans 2 points3 points  (2 children)

      Seanan1gans will take part in this.

      [–][deleted]  (1 child)

      [deleted]

      [–]aptway 2 points3 points  (6 children)

      aptway will take this challenge!

      [–][deleted] 2 points3 points  (1 child)

      Good stuff! We need more accountability challenges like this one. iclosedeals is in. Im determined to make my business a success. I must sharpen my body and mind and it starts with sleep.

      [–]1CowardlyPetrov 2 points3 points  (2 children)

      I already win this challenge. Fixed my sleeping patterns over a month ago. I get into bed between 9-12pm with 90% regularity and wake up roughly 8 hours later. No alarm and even on the weekends.

      [–]saywhatagain 2 points3 points  (3 children)

      saywhatagain will take part in this challenge!

      [–]ThreeLF 2 points3 points  (11 children)

      ThreeLF will take part in this challenge!

      [–]Philosophic_fellatio 2 points3 points  (8 children)

      Philosophic_fellatio will take part. Day 1: 6.5 hours. Been working steady 12 hour night shifts.

      [–]neolithicera 2 points3 points  (6 children)

      neolithicera will take part in this challenge.

      [–]1BoogersAreTasty 2 points3 points  (2 children)

      /u/BoogersAreTasty is in.

      Day 1. Friday 7/31/15: 8.5 hours of sleep

      Day 2. 12:30 am - 7:00 am 6.5 hours of sleep.

      Day 3: 10:15 pm - 5:30 am 7.25 hours of sleep

      Day 4: 11:15 pm - 6:35 am 7.33 hours of sleep

      Day 5: 1:30 am - 7:50 am 6.33 hours of sleep

      Day 6: 2:15 am - 8:30 am 6.25 hours of sleep

      Day 7: 12:00 am - 7:20 am 7.33 hours of sleep

      Day 8: 1:30 am - 9:20 am 7.83 hours of sleep

      Day 9: 12:30 am - 7:40 am 7.17 hours of sleep

      Day 10: 12:40 am - 7:50 am 7.17 hours of sleep

      Day 11: 11:30 pm - 7:40 am 8.17 hours of sleep

      Day 12: 12:15 am - 6:35 am 6.25 hours of sleep

      Day 13: 10:40 pm - 6:50 am 8.17 hours of sleep

      Day 14: 10:45 pm - 6:05 am 7.33 hours of sleep

      Day 15: 1:30 am - 6:30 am and then 7:30 am - 9:40 am 7.17 hours of sleep

      Day 16: 1:00 am - 7:40 am 6.33 hours of sleep

      Day 17: 11:00 pm - 6:15 am 7.25 hours of sleep

      Day 18: 1:00 am - 7:00 am 6 hours of sleep

      Day 19: 12:15 am - 7:30 am 7.25 hours of sleep

      Day 20: 12:45 am - 7:50 am 7.08 hours of sleep

      Day 21: 12:00 a - 8:20 am 8.33 hours of sleep

      Day 22: 2:00 am - 7:30 am 5.5 hours of sleep

      Day 23: 10:30 pm - 7:40 am 9.33 hours of sleep

      Day 24: 12:30 am - 7:30 am 7 hours of sleep

      Day 25: 11:30 pm - 6:30 am 7 hours of sleep

      Day 26: 12:00 am - 7:00 am 7 hours of sleep

      Day 27: 12:00 am - 7:00 am 7 hours of sleep

      Day 28: 12:00 am - 8:15 am 8.25 hours of sleep

      Day 29: 12:00 am - 8:30 am 8.5 hours of sleep

      Day 30: 12:00 am - 7:30 am 7.5 hours of sleep

      Day 31: 12:45 am - 7:15 am 6.5 hours of sleep

      I slept an average of 7.244 hours per night (7 hours and 14 minutes and 39 seconds)

      I went to sleep on average at approximately 12:00 - 12:30 am and got up, on average at approximately 7:30 - 7:45 am.

      I have to say that I rarely felt like I got enough sleep. Anything less than 7 hours I would drag later in the day.

      I have paid attention to my sleep patterns for a long time and have concluded that my average sleep cycle is longer than the national average of 90 minutes. I think mine is closer to 95 - 100 minutes. I believe this because I feel best when I get 5 sleep cycles and wake up after 8 hours and 15 minutes of sleep.

      Also when I nap (which very rare....I didn't take a single nap in the month of this study), I feel best when I either wake up before 20 minutes or after 95 - 100 minutes of sleep.

      Also, as an aside, no matter how hard I try, I am just not a morning person. I am a night owl.

      [–]Cumbucketsoffmychest 2 points3 points  (7 children)

      Let the games begin. I'm in.

      [–]trzpiot 2 points3 points  (1 child)

      trzpiot will take part in this challenge!

      [–][deleted] 2 points3 points  (1 child)

      Alright, went and bought myself a fitbit last night so I can most track this.

      • Day 1: Total Time in bed 8:41, Actual Sleep: 7:57
      • Day 2: Total Time in bed 8:24, Actual Sleep: 8:16
      • Day 3: Total Time in bed 6:58, Actual Sleep 6:40 (had a 1 1:17&1:07 sleep during the day)

      [–]∞ Mod | RP Vanguardbsutansalt[S] 3 points4 points  (0 children)

      Post here. Making your numbers public is the entire point.

      [–]spacecowboyreturns 2 points3 points  (3 children)

      deleted What is this?

      [–]cakalone 2 points3 points  (1 child)

      cakalone will take part in this challenge

      [–]Mr_Kaya 2 points3 points  (2 children)

      Mr_Kaya will take part in this challenge!

      [–]semondemon24 2 points3 points  (3 children)

      Semondemon24 will take part in this challenge!

      [–][deleted]  (2 children)

      [deleted]

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]Gmun23 2 points3 points  (13 children)

      Gmun23 will take part in this challenge! I work from home so I can easily track my hours.


      Date | Bed,Sleep,Wake and Outofbed times | Work hours | Vices: [P]orn, [J]unkFood, [L]ayzy (No Exer.), [N]icotine

      [–][deleted]  (1 child)

      [deleted]

      [–]mr_dyln 2 points3 points  (15 children)

      mr_dylan will be taking part in this challenge.

      [–]648262 2 points3 points  (5 children)

      This came at the perfect time.

      I hereby declare my participation to the 30 day sleep challenge.

      Thanks!

      [–]MrGrur 2 points3 points  (32 children)

      MrGrur will take part in this challenge!

      [–]MrGrur 1 point2 points  (2 children)

      Day 1: I got 7 hours of sleep.

      [–]MrGrur 1 point2 points  (0 children)

      Day 2: I got 7.5 hours of sleep.

      [–]YoungRedPiller 2 points3 points  (2 children)

      YoungRedPiller will take part in this challenge

      [–]look_good 2 points3 points  (4 children)

      look_good will take part in this challenge

      [–]PepsiCokeTRP 2 points3 points  (11 children)

      PepsiCokeTRP will take part in this challenge!

      [–]boscoist 2 points3 points  (4 children)

      Im ready for a heroic failure! Got to sleep around 11, alarm at 530..

      I Will be using the sleep tracker on fitbit and my own best estimate.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]urallphux 2 points3 points  (1 child)

      This will be interesting. I've just been placed on a one-month rotation to do the early shift at my job. My alarm will be going off at 3:10 am on workdays. My biggest challenge will be to resist napping after work, and just hold off until bed-time which should be 7 or 7:30. Very tough this time of year when it's so light out, but I really have no other choice.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–][deleted]  (1 child)

      [deleted]

      [–]Endorsed ContributorLastRevision 2 points3 points  (5 children)

      LastRevision will take part in this challenge! ... and try to follow the rules below too!

      I got six hours; I'm a real shit sleeper.

      Practicing proper sleep hygiene is important, and an excercise in dicipline:

      http://www.sleepeducation.com/essentials-in-sleep/healthy-sleep-habits

      • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.

      • Set a bedtime that is early enough for you to get at least seven hours of sleep.

      • Don’t go to bed unless you are sleepy.

      • If you don’t fall asleep after 20 minutes, get out of bed.

      • Establish relaxing bedtime rituals.

      • Use your bed only for sleep and sex.

      • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

      • Limit exposure to light in the evenings. Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. Exercise regularly and maintain a healthy diet. Avoid consuming caffeine in the late afternoon or evening. Avoid consuming alcohol before bedtime. Reduce your fluid intake before bedtime.

      [–]geology_socks 2 points3 points  (2 children)

      I will take part in the challenge.

      I slept from from 9:40 to 4:40, heard the gym was closed, then slept until 9:20. 12 hours of sleep should of cleared out my sleep debt. I plan to wake up at 4:40 everyday which means bed time should be 8:50 everynight for a total of 7 hours and 50 minutes. It takes on average 14 minutes to fall asleep.

      [–]ruboski 2 points3 points  (3 children)

      Ruboski will take part in this challenge!

      [–]Whereyoursisterwent 2 points3 points  (1 child)

      There's an iPhone app I use called Sleep Cycle which tracks sleep for the night and the moving that you do through out the night.

      [–]onepill_twopill 2 points3 points  (6 children)

      onepill_twopill will take part in this challenge.

      Remembering the amount of sleep I had last night, 7 hours, then seeing myself in the morning, I need more.

      [–][deleted]  (1 child)

      [deleted]

      [–]Redasshole 2 points3 points  (7 children)

      Redasshol will take part in this challenge.

      My goal is to go to bed at 9:30pm, read a little bit (30-60min) and to get up at 7:30am to work out.

      No more going to bed at midnight after an evening on the computer and getting up too late to work out.

      [–]weathermania 2 points3 points  (4 children)

      weathermania will take part in this challenge!

      [–]Humilitas 2 points3 points  (3 children)

      Humilitas will take part in this challenge!

      [–]_whistler 2 points3 points  (31 children)

      _whistler will take part in this challenge!

      [–]RPthrowaway123 2 points3 points  (2 children)

      This is an awesome idea. Count me in!

      [–]Porter_West 2 points3 points  (12 children)

      Porter_West will take part in this challenge!

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (1 child)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]the_low_s 2 points3 points  (4 children)

      The_low_s will accept this challenge!

      [–]Zeparic 2 points3 points  (16 children)

      Zeparic will take part in this challenge!

      [–][deleted] 2 points3 points  (10 children)

      Ideally you should be aiming for 5 to 6 sleep cycles, which translates to roughly 7.5 to 9 hours of quality rest and recovery.

      Source?

      [–][deleted]  (15 children)

      [deleted]

      [–]Superedman 2 points3 points  (2 children)

      I will take part in this challenge!

      [–]obliviator1 2 points3 points  (1 child)

      obliviator1 will take part in this challenge!

      [–]GaryPewPew 2 points3 points  (9 children)

      In my country, being able to sleep 7.5 hours of uninterrupted rest is a luxury.

      But let's try to break that pattern and give myself more rest. I severely needed it anyway and this might seriously be something i will follow through.

      [–]nantucketghost 2 points3 points  (2 children)

      deleted What is this?

      [–]Senior Contributordr_warlock 6 points7 points  (5 children)

      123,586 members * 30 responses = 3,707,580 comments.

      [–][deleted]  (1 child)

      [deleted]

      [–][deleted]  (14 children)

      [deleted]

      [–]bonerfleximus 1 point2 points  (2 children)

      Bonerfleximus will take part in this challenge

      [–]Endorsed ContributorScholarInRed 1 point2 points  (7 children)

      Been meaning to do this for a while. I'm in.

      [–]lazypengu1n 1 point2 points  (7 children)

      lazypengu1n will take part in this challenge.

      [–]bustanutmeow 1 point2 points  (9 children)

      bustanutmeow will take part in this challenge

      [–]Gordaco 1 point2 points  (1 child)

      I'm in. This night I started using Sleep as an Android Yesterday I thought that I need to sleep better and decided to track my sleeping time.
      And I strongly recommend Lux for your smartphone to cut out that blue light that makes you awake.
      Day 1: I got 8 hours of sleep.

      [–]TomSachs 1 point2 points  (1 child)

      I'm in.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]epimono 1 point2 points  (1 child)

      I will take part in this challenge.

      [–][deleted] 1 point2 points  (36 children)

      YdayYouSaidTomorrow will take part in this challenge!

      [–]aruppa 1 point2 points  (7 children)

      aruppa will take part in this challenge!

      [–]StillThriving 1 point2 points  (2 children)

      StillThriving will take part in this challenge.

      [–]herpy_McDerpster 1 point2 points  (6 children)

      herpy_McDerpster will take part in this challenge

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

      [–]swallowredpill 1 point2 points  (6 children)

      Swallowredpill is in

      [–]fonpro 1 point2 points  (3 children)

      Fonpro will take part in this challenge!

      [–]laere 1 point2 points  (24 children)

      laere will take part in this challenge!

      Day 10: 10:30pm-7:30am: 9 hours of sleep.

      Day 11: 10:45pm-7:12am: 8.5 hours.

      [–]fecesfacial 1 point2 points  (8 children)

      I treat sleep like a prison inmate treats food: it's mine and nobody touches it. Some stuff to help people with this 30 day challenge

      • Sleep cycle app (will actually make this quantitative and it's the best app I own)
      • Zinc before bed (or ZMA)
      • Progenex's Cocoon supplement (if you have the money)

      These are just things I use to help. No backlit screens before bed and reading a book does the trick for me. Good luck dudes.

      [–]Revenge700 1 point2 points  (25 children)

      damn it bsutansalt, I'm pretty content with 6 hours of sleep, isn't that enough? In any case, looks like august is going to be interesting... Revenge700 will take part in this challenge!

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      6 hours is okay now and then, bit not long term. Especially is you are working out.

      [–][deleted] 1 point2 points  (2 children)

      I'm in.

      [–]Poke_Red 1 point2 points  (12 children)

      Poke_Red will take part in your challenge!

      [–]MercenaryOfPie 1 point2 points  (4 children)

      Committed

      [–]MrDestructo 1 point2 points  (1 child)

      Im In.

      Day 1 Slept from 12am-9pm 9 Total Hours.

      Day 2 Slept from 11:30pm-8am 8.5 Total Hours.

      [–]holybad 1 point2 points  (1 child)

      and my axe!

      [–]Nia_Hills 1 point2 points  (4 children)

      Challenge accepted!

      [–]WaxLicker 1 point2 points  (8 children)

      WaxLicker accepts the challenge!

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (1 child)

      Post last night's sleep.

      [–]Kill_Your_Ego 1 point2 points  (9 children)

      kill_your_ego will take part in this challenge.

      [–]verwerfenalles 1 point2 points  (25 children)

      Count me in - been lurking for couple of months now and ready to start making changes.

      [–][deleted]  (5 children)

      [deleted]

      [–]dons90 1 point2 points  (10 children)

      I'm in. I've always been the type of person who goes to bed late and then wakes up late. Even though I may get 9-10 hours, they aren't worth much if I go to bed after 1-2AM. I do hope I can stick to this routine.

      [–]TheRapClinician 1 point2 points  (14 children)

      Therapclinician will take part in this challenge

      [–]HappyNacho 1 point2 points  (1 child)

      A little late to start but HappyNacho will accept this challenge.

      It will certainly help that last night I slept 3 fucking hours. Time to fix that.

      Wait for my update tomorrow and everyday to see result.

      Probably will also make an Excel spreadsheet for this.

      [–][deleted]  (1 child)

      [deleted]

      [–]trpviking 1 point2 points  (31 children)

      trpviking shall take part in this challenge!

      [–]redestofthereds 2 points3 points  (1 child)

      redestofthereds will take part of this challenge!

      ...when I come home from the gym.

      [–]∞ Mod | RP Vanguardbsutansalt[S] 1 point2 points  (0 children)

      Post last night's hours for Day 1. I recommend adding the times you went to bed and woke up so your post isn't too short and automod deletes it.

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