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Sleep Cycle Alarm Clock?
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I Googled the "Sleep Cycle" app. According to the "How it Works" page, you let the app run all night, and it performs signal analysis on the accelerometer to track your movement, (and on the microphone to track your breathing? I think?) and uses the signal to approximate how deeply you are sleeping, which you could call the "depth" of sleep.
Near as I can tell, sleep quality is defined a function of how similar your measured sleep depth graph is to an ideal sleep graph.
~~It kind of sucks, because it would really only work for single people living alone. If you sleep in a room with your partner, it couldn't gather this data.~~
EDIT: I guess it does work for couples sleeping together in bed.
Look into the smartphone app Sleep Cycle.
Say you want to wake up for 7:30 (that's when I do.) When you go to sleep, you open sleep cycle, plug your phone in, tap "i'm going to bed!" and then put it face down next to your pillow. Sleep cycle then takes noise and movement cues from you and uses them to determine when you are in a REM cycle (deep sleep) and when you are not. It will wait until it knows you're not deeply into a REM cycle in the half hour before your alarm time and wake you up gently at the most opportune time in that half hour.
I started using it about 3 years ago, and it's changed my life significantly. If you're jolted out of a REM cycle, it's going to take you a lot longer to stop feeling groggy, sometimes hours. I noticed pretty quickly how much more alert i was before noon once I started using it.
It also gives you cool information and graphs it for you. Time spent in bed, sleep quality, how many REM cycles in a night. My sleep quality graph is cool because you can see when i had a week off vs when i was working 15 hours a day. You can also add notes like, "drank coffee after 3PM" or "worked out" or "long day" etc etc and when you tap going to sleep, you can add those tags to the night, and over time it will tell you how much better or worse your sleep is on the nights you tagged something vs your average sleep.
I digress. I highly recommend it.
EDIT: https://www.sleepcycle.com/ here's the app I use, for those interested.
Also, as said below, experience may vary when sleeping with a partner, because your REM cycles may not sync very well, and the app will be confused as to who it's hearing/feeling move.
I recorded my sleep using the sleep cycle app, and exported the data in a csv file. I then Used google sheets to plot it and get the average values.
I know the format of the hours makes no sense, but I struggled to plot it correctly when i kept the hours:minutes form, so i kept it decimal.
She's not wrong- it's better to sleep on your back in some ways, but it can affect people in terms of nightmares, etc.
https://www.sleepcycle.com/sleep-paralysis/what-is-sleep-paralysis/
Here's a quick article about sleep paralysis and ways to avoid it (of course the first thing is not to sleep on your back).
Here's a another on ways to improve sleeping posture-
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
In my experience, a good mattress and pillow can make a world of difference. I'm hope she's able to figure it out, but in the meanwhile I'll be a little more gentle with her. Loss of sleep is no joke.
Read about sleep hygiene.
Don't drink coffee after lunch. Don't eat sugar, especially after dinner. Avoid alcohol if you need a good night's sleep (but partying in the weekend is important for mental health). Don't play computer games late at night because they do the opposite of relaxing you.
Go to bed at the same time each day. Get up at the same time. Teach your brain that 10pm (or whenever) is sleep time.
Avoid bright lights (monitor, phone) after dinner. Use redshift, turn down the brightness. Use bright lights first thing in the morning to reset your circadian rhythm.
Make sure you're getting enough exercise. If you can't sleep, exercise more. Get a standing desk, walk and cycle everywhere, climb stairs instead of using a lift, do push-ups while waiting for the bus. If you can't get to sleep and it's 2am, go for a run and try again at 3am. You probably need to burn off stress hormones.
To expound on the other comment, the times you tend to end up awake in the middle of the night are between sleep cycles; whereas your alarm is more likely than not to go off in the middle of a cycle, when you are less alert and it's easier to fall back asleep.
Is is Sleep Cycle? I had to use it as part of my psychology course and now I use it daily, I find myself waking up much much more refreshed, even if I only get a few hours sleep
Amongst the other great suggestions have you tried meditation prior to bed? Headspace is an app that has guided sleep meditations, there's many others too.
Also, if you drink coffee, try cutting out any caffeine (includes coke etc) after say, 11am.
Perhaps also get a sleep app and have a look at your sleep cycles - I use https://www.sleepcycle.com/ and its taken me from "totally not a morning person" to waking up easy around 5am every morning. There's data recorded on how you sleep and if/when you snore, perhaps giving you some basic data on if you have sleep apnoea, which you would then get checked out too.
I use the Sleep Cycle alarm clock app.
When you go to sleep you put in the latest time it should wake you, and there's a time window before that (default is 30 min I think), during which it attempts to wake you when it thinks you're in the lightest possible sleep phase of the cycle. So that you don't wake up straight from deep sleep and feel like dying.
It works buy monitoring your breathing and movement by either using your smartphone's microphone, or accelerometer. Also gives you data about your sleeping habits and sleep quality. It's available for iOS and Android, here's more info.
I wish I saved the image, but for me a normal 8 hours looks roughly like this: https://www.sleepcycle.com/wp-content/uploads/2016/06/sleepcycle_regular_sleep.png
But then after smoking, imagine if the entire chart was a reverse plateau. All deep sleep. Then awake.
I learned from somewhere that we lose REM + deep sleep as we age. I mean REM sleep is for memory retention...but does getting more deep sleep mean that I am more well rested?
I didn't smoke everyday and I felt reset after I smoked. That would be an interesting experiment.
I pay fairly close attention to my sleep cycle. http://sleepyti.me/ is a pretty cool site that calculates when you'll be at the top of your REM sleep cycle. I've found that using this in combination with the Sleep Cycle alarm clock.
To initially fall asleep, I use youtube sleep "hypnosis" videos and listen to them. The audio gives me something to focus on. Otherwise, I am thinking about a million other things and can't sleep. This allows me to focus on what the video is saying and relaxing my mind and body.
Not sure if this would work for you, but it works for me.
What works for me as a solo dad...
- Meditation. Try Oak (free), Calm or Headspace apps. Breathe app if you have Apple watch. It's hard at first. But give it time. It'll help address focus and sleep issues.
- Prioritization. 2x2 matrix, Important (is + not) x Urgent (is + not). Every task falls into 1 of 4 boxes. Sort out the import & urgent tasks first.
- Pomodoro method. 30-minute blocks. 25 minutes to just do 1 thing/task, without phone interruptions. 5 minutes break to check phone, kid, etc. I do work sprints this way, my workouts, blocks of teaching my kid time. If you feel your day is productive, it relieves a lot of anxiety in itself. You may not finish everything you want to do or need to do; but you're consistently chipping away at the issues.
- Journaling. 5 minutes in morning. 5 minutes in evening. I found get thoughts of my head on to paper, helped clear it and keep issues separate.
- Sleep Cycle tracker. I recommend it. You can measure something, then you can improve it. If you don't want to invest in a smart watch, see if you can borrow somebody's for a week or two and do the trial at least.
I still don't get all the sleep that I would like. But I'm no longer sleep-deprived. Which makes a world of difference in terms of work and mood. I think having a good productivity system in place allowed me to get into a good virtuous cycle (productive/happy/sleep).
I have friends talk about the Sleep Cycle App where you have it on your bed beside you as you sleep. It'll measure when you enter REM sleep and how long you've slept based on movements in the bed.
This whole question is about a topic called 'Sleep Inertia'.
This is basically when you wake up, but you feel groggy and you can feel like that from thirty minutes to as much as four hours. People typically combat this with caffeine.
The reason you feel better if sleeping from 3AM than 12AM is because of your personal sleep cycle. Presumably you're getting up at more or less the same time either way, but what'll be happening is if you sleep at 12AM you're waking up during an REM sleep cycle, rather than between them. That tends to make sleep inertia hit a lot harder, despite your having three hours more sleep. Getting to bed at 3AM probably means, for you, when you wake up, you're between REM cycles, which makes you feel more awake and alert far faster.
The answer is to get yourself a sleep cycle app/monitor/alarm clock, which doesn't just wake you up at a fixed time, but monitors your sleep state, to wake you up between REM sleep cycles, where the effects of sleep inertia will be at their least.
Everything else being equal, you're better getting more sleep. Even if you feel worse you'll be doing more long term good to your body by letting it rest longer. So it might be you need to get up slightly earlier, if you go to bed at 12AM, or better yet, go to bed slightly earlier, just to ensure you wake up between REM periods.
Step one is to get yourself a sleep monitor of some description to work out when yours are, then you can plan. Or just get an alarm clock which can monitor it.
Here is the first Google result for an app based solution, for example.
It doesn’t work if you sleep with a partner, because it uses the bed’s vibrations to figure out how deeply you’re sleeping.
I’m not sure of their pricing model now, but they do appear to have a free version for Android. The app’s website is https://www.sleepcycle.com/
Does it need to be open on your screen at night? I use Sleep Cycle, so I need that as the active app or else it won't work.
I used to oversleep all the time. I still do, occasionally. My strategy is a combination of three alarms. I have a sunrise alarm clock that helps my brain know it's time to wake up. Then, I have the Sleep Cycle app wake me up when I'm in the lightest stage of sleep. Finally, my last resort is a Sonic Bomb alarm clock that I keep at the foot of my bed so I have to sit up or turn around to snooze it.
No, I'm not affiliated, I've got an aXbo. Fuck apps.
There's a couple apps I use, currently Sleep Cycle is the simplest and gives me reasonably accurate data. Pillow isn't that bad. I was really excited for Sleep++ since David Smith makes some really nice simple applications, but it was no where near reliable enough for me to keep using.
Have you tried one of those erm... intelligent alarms - (I'm not a shill or rep lol).
My wife suffers horribly with migraines sometimes like yours. The app seemed to do ok at first, but then our work schedules clash so it may mean seperate beds and saving up for something like the above but if it stops those skullfuckers, it'll be worth it.
Good luck regardless! :) X
edit - shit, I think I mean 'gradual waking' - will have to check with her when she is back from work and update.
You don't necessarily have to be asleep the be unaware of the world around you. Meditation, daydreaming, - technically you're awake but not consciously focused on your environment.
How Sleep Works - copied this from my sleep cycle app because I'm drifting as I write this and don't feel like looking through my reading list for a reputable source.
You could also try the Sleep Cycle app. Plug in the phone and put it under your pillow. It uses the phone's accelerometer to track your movement and sleep cycles, and it will wake you up close to your alarm time when you're not in deep sleep. Has white noise features that you can leave on all night, or it will detect when you've fallen asleep and turn off white noise automatically. My favorite feature is that after a couple weeks the app will show you your sleep patterns and give a rating of your sleep quality, like 74%.
SO ≫ Pebble ∴ the Pebble would lose with no argument.
> which would be the point of - at least in theory - allowing me to wake up without waking her up as well
In practice, the silent alarm isn't working so that's not a reason to keep the Pebble on. Sleep tracking is all that's left; perhaps something like Sleepcycle would work.
BTW, have you tried using different vibration settings for the Alarm (Settings → Vibrations → Alarms); the default "Standard - High" setting causes a fair amount of noise.
hey guys found this gem after a bit of a research on sleep disorder,my problem was that I used to sleep through alarm,I tried this app and it resolved my problem,they have this very delicate mechanism which records movement on some pretty minor scale and compare them by storing them as pie chart,graph,so for example you set alarm for 7:30, The scanning begins at 7 and while you go through your RMS stage it will start playing a soothing tone,it's the best way to wake up,usually whenever I woke up with alarm I find myself in a state which is faraway from pleasant,HOPE IT WORKS FOR YOU ASWELL.
Edit: Forgot to mention the name,its Sleep Cycle alarm clock. https://www.sleepcycle.com/
Lots of people do watch it live, other people watch them on streaming services.
> If so, what time does the average American go to sleep?
From what I googled it's 11:37. Depends on when you have to go to work/school though. I'm self-employed, I don't have actual business hours, so I usually go to bed at around 3am and wake up at around 9am. If you're a bartender and work late at night, you might go to bed at 5am and wake up at noon. When I was in school I had to be on the bus at 5:15, so I went to bed at 9:30pm and woke up at 3:45am.
medyo malayo sagot ko pero good ang daylight para mareinforce ang circadian rhythm. this week ko lang din nalaman kasi inaayos ko rin sleeping cycle ko dahil malapit na ang pasukan. nasa process pa ko ng pag aayos ng tulog haha kaya idk kung gagana siya sakin.
share ko na lang din tong article na nabasa ko. https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/
uy same tayo tangina hanggang ngayon gising pa rin ako. just had my bfast kasi ilang oras na akong nakahiga di pa rin makatulog. pero today, itatry ko siguro iconsider yung exposure ko sa light kasi laking factor non sa circadian rhythm :( sana magwork na this time tangina sa sept. 20 na pasukan.
if you're curious try to read this article here
It’s definitely not standard or average which is what the person I’m responding to has said. Teachers work abnormal hours. Average wake up time in 709am.
I actually use this app so I know it's pretty accurate, but the average American goes to bed at 11:39pm and wakes up at 7:09 am. Yes, I would much rather have it be light for even two more hours, much less one.
The app that I have been using for years is SleepCycle. It cost relatively minimal and have had great results to wake you at your lightest sleep phase in the "common mode" - where you can set your alarm to be waking you at 8 am, but the app will wake you up at the lightest phase it detects between 7.30 - 8 am; "normal mode" - ringing at exactly the time given; or "no alarm, sleep monitor mode" - where it will record your sleep cycles and will be turned off when you turn the app off in the morning. In all modes, it provides notes which you can add to indicate anything that you might have felt, e.g. had a nap, had coffee/tea, and details the records of your sleep phases throughout the night with recordings of any snoring/ sleep-talking. Thus you can compare to how your sleeping pattern might have changed a month or a year ago.
Downsides : It is a habit of itself to put the app on before you go to bed with power plugged in, otherwise if your phone is on low battery - the app will wake you up in the middle of the night. I have tried that a few times and that scared the hell out of me, so I always remember to put my phone to charge with the app on.
Hope this helps!
Then you need to learn how to Google because this was literally my first result
"Avoid sleeping on your back. Research shows that sleeping on the back can be linked to increased risk of sleep paralysis. Bulk up some pillow behind your back if you’re prone to tipping over to your back while sleeping on your side."
Your mentality has much to say. If there is something exciting you are doing on that specific day, it will be easier for you to wake up (Out of experience). It is important to not fall back asleep after slightly waking up because once your body starts waking up in the morning. If you go back to sleep again, your body will be going into a sleep cycle which lasts 90 - 120 minutes, making you dead tired. https://www.sleepcycle.com/sleep-science/the-stages-of-sleep/
possibly, here is some info on sleep cycles to help you get the timing right ... https://www.sleepcycle.com/sleep-science/the-stages-of-sleep
To add to that: there are many apps that can wake you up based on your sleep cycle, i.e. at the end of one. I use [https://www.sleepcycle.com/](Sleep Cycle) and from my experience it definitely works! I never get woken up during a deep sleep phase.
I use a Fitbit, which will be better than any app alone. But before my Fitbit, I used this, apps available for both iPhone and android. It analyses the sound of you sleeping. Though this app is targeted to helping people wake up at the perfect time in their sleep cycle, you can probably get useful info without that. Or you can use another app.
Ummm, not really, it should have many ups and downs indicating sleep cycles.. where are you placing the phone? is your microphone working properly?
There is evidence that our natural sleep pattern is a polyphasic pattern, meaning that our ancestors slept in two phases. The first phase was from sundown until about midnight or 1am. Then there was a period a wakefulness for an hour or two before a second phase of sleep that lasted until sunup. This seem logical for a primitive people that would need to tend the fire, or patrol the perimeter of the camp for safety.
Have you thought about altering your sleep patterns so that you could take advantage of a wakeful period in the middle of the night to read or study?
​
Here is a link if you would like more information:
https://www.sleepcycle.com/sleep-science/the-polyphasic-sleep-dilemma/
​
I myself don't follow a polyphasic sleep pattern, but have developed the habit of going to bed at 8pm and waking at 3am to study because my mind functions better in the morning.
There are also phone apps that use motion and microphone data to try to figure out where you are in your sleep cycle, so as to wake you at an appropriate time. Sleep Cycle is the one I've used.
It also hugely matters when you wake up during the sleep cycle. If you sleep for three hours you might be right at the end of a sleep cycle because you woke up on your own.
However, if an alarm wakes you up after 9 hours you might be in the middle of a cycle. You will feel really groggy and stuff because you weren't "ready" to get up.
"Waking up during light sleep feels like waking up naturally rested without an alarm clock."
No problem. And when I say they've gotten better, I mean a lot better. You're in for a treat in the next week or so, believe me. Try using this app https://www.sleepcycle.com/sleep-science/sound-analysis-android/ and track how much your sleep is improving over the next week or 2. I think that's a big part of it. Your sleep is all messed up for the first few weeks
There are (probably) several varieties of it, but what you are looking for is a sleep cycle alarm clock. It basically just uses the cellphones internal sensors to "notice" if you are moving or not, and wakes you up when it decides you are out of a REM phase. Nifty, but a bit inaccurate.
Consistency is key. I have to sleep at least 8-9 hours a day to be in a good mood, so I have a set schedule regardless of when my first class is. I go to bed at 11 (or 12 if I wanna cheat) every night and wake up at 8. I use this app to keep track of my sleep quality, how long I'm sleeping, consistency....it also wakes you up at the best possible time it can predict based on your breathing cycles.
Its going to be very hard for a few days. You may need to take some nyquil or something the first few nights and use energy drinks in the morning. But your body will quickly fall into the groove if you are CONSISTENT.
You have to force yourself to stay awake. You dont have to leave your bed if you dont want to. I definitely recommend occasionally setting up morning plans with other people so you do get a few active mornings, they feel amazing.
I looked it up and this is what it says “This is what a sleep graph will look like if the phone has trouble identifying your movements in bed. If you experience this, try repositioning your phone to make sure the microphone is directed towards the bed, or move the phone closer to your body if you’re using the accelerometer.” link: https://www.sleepcycle.com/how-sleep-cycle-works/
These numbers are approximate. The difference between 5 90-min cycles and "8 hours" is not significant. They are also variable according to age, daily activity, and other factors. Professional athletes benefit from 9+ hours. Older people may only naturally sleep 5-6hrs on their own, making up the difference in daytime naps.
You raise a good question about waking up in the middle of a cycle. What I recommend for that specific question is motion-sensing alarm clock apps for mobile phones, like Sleep Cycle. The phone rests on your bed while you sleep, tracking how often you stir and such. You set your alarm for "within 30 minutes before 06:00". The phone starts monitoring your movement at 05:30 and wakes you when your twitching reflects a state of very light sleep between REM cycles. That's your specific question, without the exact numbers you or I or a football player needs.
I use Sleep Cycle on iOS. (I originally got it for the fact that it's a smart alarm that wakes you at the "right time" in your sleep cycle.) It came with a few "sleep notes": drank alcohol, drank coffee, ate late, worked out and I immediately added some additional ones (I only rarely drink coffee, so I added "drank tea", for example). I'm starting to get more granular, though. There are some foods/habits I suspect impact me but for which I yet have no data.
About once a month, I check my stats against my sleep notes (the app does this automagically): "reached step goal" is one of the best ways to increase my sleep quality, for example, regardless of what I do that might decrease my sleep quality. Conversely, the app indicates that I sleep worse when I take melatonin, but I only take it when I'm jetlagged, so that data point is alternately-explained. Vitamin B, despite my assumption, has no effect on my sleep quality.
I definitely use the data to "hack" my sleep habits, both to get better sleep at home and on the road and to offset things that might damage my sleep quality with things that would improve it.
It's an app called Sleep Cycle. It tracks your movements and breathing patterns during sleep.
However, I don't understand the aim of this post. It looks a pretty decent night of sleep...
None of them are great because the publically available smart watches aren't made for sleep and have no research to back them up.
The only accurate ones are specifically used to diagnose sleep disorders and are used by hospitals and other sleep related companies. The Rediband by fatigue science is one example of an extremely well researched model that isn't available to the general public.
You could instead try the sleep cycle app which measures your sleep via sound and is pretty reliable. https://www.sleepcycle.com/
> you begin a countdown timer (user adjustable time) while you take your drugs. If the countdown timer reaches zero, it assumes you have overdosed and sends a text message to your entered contacts with your location and a message saying you may have ODed.
I think the only viable way to use your phone to detect OD is for you to be using your phone's sensors to track facts about you rather than having you enter facts about yourself into it. For example, sleep apps guess with decent accuracy what stage of sleep you're in by using your microphone and/or accelerometer [s]. They're using a known relationship between breathing / body movement and stage of sleep. The deeper the stage, the less movement.
Here's the problem with the countdown timer. A lethal dose more or less instantly takes your consciousness away while starting to kill you right away too. You have no time at all to wait. If you're going to be saved, you need a dispatch ASAP. On the other hand, there is a range of doses that are harmless yet cause an instant nod. Combining these two, the only way for the app to work would be if it calls in anytime you instantly nod. You don't have the luxury of waiting long enough to discern between a nod and an overdose. At a minimum, no one wants a bunch of commotion over nodding, and at the worse, are there any repercussions for reporting you have overdosed on a controlled substance you don't have a prescription for? I'm not sure myself.
The idea of using your phone to track how shallow your breathing is or how often your body moves any which way might give enough detail to discern between a nod and an overdose reliably. Just my 2¢.
I was like that since I was since middle school. Waking up in the morning was such a chore. I would always go back to sleep, and would be super-tired and groggy for hours after waking up.
It wasn't until I was in a serious relationship for a while that my partner told me that aside from snoring (which I knew), I would also completely stop breathing for a very long time (she woke me up once because it scared her). Did a sleep study and got diagnosed with Sleep Apnea. I now sleep with a CPAP mask on.
I still wake up groggy, but it goes away a lot faster than it used to. My sleep-tracking app says I don't snore at all when I sleep with it on, compared to roughly 1/6 of the time when I sleep without it, and I feel the difference when I spend a night without it.
If you're not sure if this applies to you, start with something like Sleep Cycle (I use it and it's great imo), and see what it says about your sleep pattern and snoring.
Alternatively you could just install a sleep monitoring app for your phone.
It also gives you white noise to fall asleep by.
This is not a sponsored message. I just really like the app.
I'd go for something like this..
It does track sleep, but it's more that it wakes you up during your lightest sleep phase. You probably know all of this stuff already, but during the night you through sleep cycles which consist of 4 stages about 4 times (or that is what is recommended anyway) so the app just tracks the movement of you through the bed (and hopefully not any partners or pets moving around) and can tell when you are in your lightest sleep stage (cos you move more) and set off the alarm then. It just means that you are more likely to wake up and not feel like shite.
It may take a bit of getting used to cos.. say you wanna be awake at 6.30.. it could wake you up at 6.15 if that makes sense? I think it has a half hour window. But you are still gonna have to get yourself out of bed. Which is the hard part.
Fitbit tracks your sleep time/cycles etc but it just wakes you up at the time you have set so they are a little different. I found a combination of the sunlight alarm clock and silent fitbit alarm worked for me. If I have an abrupt sound go off I literally get angry with it and turn it off and go back to sleep. I need my alarms to be gentle.
Try the magnesium maybe? I'm the opposite of you, I fall asleep anywhere.. even when I don't want to. But my boyfriend is an insomniac so I have done a bit of reading on it. The thing that actually makes the most difference for him is not drinking coffee after lunch time.
Here's a link to the explanation directly from the app's site.
I don't work for them, by the way, I just really like the app. Using it has definitely improved my quality of sleep over the years.
I use a combination of this light and Sleep Cycle (an app that tries to wake you up during the lightest sleep phases). I then place my phone somewhere where I have to get out of bed.
So far this has been the most comfortable way to get up when I really have to, but I still struggle during days off, so it's not perfect. Should look into how to improve this setup.
In fact, I'm a sleeper like you. Previously, I got the application from Sleep Cycle it worked. Today I started to polyphasic sleep and used it again. It worked! I advise:
I'm sorry i can't remember the app i had but it was similar to this. wakes you at the best part of your sleep cycle
It worked well. I am a shift worker and paranoid about sleeping in- so i had to try on days off first - but then i used it confidently for nearly a year. Now i don't do night shifts i don't use it. But you have got me thinking.... Lol good luck!
A bit orthogonal, but have you tried using things like SleepCycle Alarm Clock? If things like that still don't work, are you sure you're sleeping [well] enough?
Your phone's alarm clock will still work in airplane mode. I recommend the alarm app Sleep Cycle to wake up more naturally than a blaring alarm clock, it works really well.
If you can't turn the wifi off at night, there are some secondary things you can do. Buy a low output wifi unit like eco JRS, or with your current wifi unit: log into the settings of your wifi through 192.168.1.1 or 192.168.0.1 and then enter admin admin or admin password, then navigate to wireless settings or advanced wireless settings, and change the transmission output to Low.
You'll also want to make sure that the wifi isn't broadcasting two cell signals, some routers now broadcast both 5g and 4g bandwidths which doubles your exposure. I would just turn off the 5G in wireless settings.
If you're someone who has chronic sleep problems or is often sleep deprived, you might also want to start tracking your sleep. I am much more snacky if the quality or length of my sleep is compromised. I've used SleepCycle, it's available for both iPhone and Android.
Sobre a Mi Band, o melhor mesmo é a função sleep-cycle smart alarm que te acorda em um momento oportuno, até 30 minutos antes do horário que você precisa levantar. Veja no link como isso funciona https://www.sleepcycle.com/how-it-works/
Waking up in the morning is easiest when you wake up during a lighter phase of the sleep cycle. There is REM sleep, deep sleep, etc. Cycles last 90 minutes and you want to not disrupt REM sleep because that's when you dream. Techniques like the Sleep Cycle Alarm Clock might be helpful. Also taking a melatonin supplement a few hours before bed can help reset your sleep cycle. I'm no expert on the mechanism but it sometimes works for me.
- Going to sleep
If you can't close your eyes just keep them open. Don't force your eyes closed because that will keep you awake, just look around your room for an object and think about stuff in your room. Eventually you'll feel tired and your eyes will close easily.
This doesn't work if you've had any caffeine in the past hour or so because your body won't trigger a melatonin release since it thinks it should be awake. (I might be wrong, this is just a guess)
My advice would be to go on your phone in bed if you've had caffeine in the past hour, this way you won't go insane. Time will fly by quickly and you'll feel tired in no time.
- Waking up
Use Sleep Cycle alarm clock to help you wake up easier. If you only get 6-7 hours of sleep or even 5 hours of sleep this app makes it at least 3 times easier to wake up in the morning. It analyses your sleep pattern while you sleep, and overnight it will determine the best time to wake you up within a preset 30 minute window.
If you've perfectly aligned your sleep clock with the app, it will make a huge difference in your performance during the day and your mood in the morning.
edit: This is all based off of personal experience, but it's my secret to an energizing 5 hour sleep.
Napaka-importante ng tulog. Hangga't maaari magcomplete ka ng sleep cycle para di groggy ang feeling, and from then, gawin mo lahat ng gawin mo including reviewing or doing projects.
Ang exercise pala, wag mo rin kalimutan. Kahit 10 minute workout lang o kahit pagpawisan ka, sobrang okay nun. Isipin mo, lagi ka nakaupo/higa, almost sedentary ang lifestyle; kailangan pa rin ang fitness. Isipin mo na rin para fit ka tingnan sa graduation picture-taking.
Iwasan mo pala yung mga energy drinks. Sobrang palpitate ako dun na kahit inaantok na ako, gising pa rin diwa ko. Ayoko na maulit yung ganong feeling, na feeling ko aatakihin na ako. Kung gusto mo naman ng alternatives, mag-tea ka.
Good luck! After naman niyan tsaka ka na magwalwal ka na or maggames hanggang kailan mo gusto.
Look up sleep cycles. Concept nito is issynch mo yung pag gising mo right after ng sleep cycles (REM shit). Dun kasi pinakalight yung sleep mo.
Reference: https://www.sleepcycle.com/how-it-works/
Well, iphone app ata yung reference, pero you get the point sana.
SSRIs can make you sleepy. What time of the day are you taking the medication? Maybe try a different time for a week or two.
I do also have more trouble getting up in the morning. I personally use Sleep Cycle to help me wake up at an optimal time.
What's most important about sleep is creating habits. If you have a consistent schedule, try to keep the habit and your body will eventually do it without having to force yourself up.
I only switched after I realized that adaptive alarm clock apps are a thing. Now I stick my phone under my pillow and it wakes me up any time between 8 and 8:30, when it senses me coming out of deep sleep (via increased movement). No more getting yanked out of REM and feeling groggy all morning.
I've been using an app called Sleep Cycle that has really good background noise. It has helped me reduce the time that I spend going to sleep to about 20-30 min on a bad night, 5 min on a good night.
The SleepCycle alarm clock app has worked wonders for me. You set your alarm for the approximate time you have to wake up and then designate a window of time when it would be okay for the alarm to go off (i.e. i need to be up by 6--I can change the settings so that the alarm goes off between 5:30 and 6 am. I use a 30 minute window, but that can be adjusted). You place your phone on or next to your side of the bed and based on your sleep movements it can sort of detect which sleep phase you are in and the alarm will go off during your lightest sleep phase. If you are woken during deeper sleep phases you tend to wake up groggy and less rested, whereas, if woken during lighter phases, you feel more well-rested.
TL;DR: I'm terrible at explanations. SleepCycle alarm clock app is life-changing. https://www.sleepcycle.com/how-it-works/
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edit: Other suggestions-- I also buy nice coffee that I really like (or a really tasty creamer) so I have that to look forward to in the mornings. Also, waking up extra early so I have time to relax and read the news/make breakfast/work out/check social media before I have to really start my day helps... then it's like you ease into the day. (Mornings actually can be the best!)
Sleep Cycle. Has really helped me.
It uses the Accelerometer's and mic in your phone while you sleep to work out & graph your sleep patterns and wake you up just at the right time that you are likely to stay awake and not roll over and go back to sleep.
I submitted a feature request to sleepcycle app for webhook support, but it was promptly ignored. Its a great app, and knows when you sleep/snore. It knows when I am sleeping, so call a hook and set my sleep scene... no fancy expensive sensors needed.
I love and care for all you sleepless trolls. It doesn't have to be this way! Check out these resources:
Start by tracking your sleep/waking patterns, it's neat science! It's also a powerful tool to determine and address your sleep challenges. For example, it's possible that your alarm is waking you in the middle of a REM cycle every morning, but there is help for that! This app could make all the difference: https://www.sleepcycle.com/how-it-works/
Trouble getting to sleep? Meditation, my friends! Yes, it might not come easy or naturally to someone whose lifestyle is busy and stressful, but all the more reason because practicing meditation is the answer to that very problem. (Also, kick that caffeine habit: it's perpetuating the problem while "treating" it, and once you sleep properly you won't "need" caffeine to function.) https://youtu.be/8TDcGYmEgyM
Trouble STAYING asleep? Guess what, waking cycles every ~4 hours is actually the norm; your problem is getting BACK TO sleep. Have you considered the power of day-naps...? You can actually require LESS sleep total per 24 hour period with improved quality waking periods. Read up on polyphasic sleep here: https://www.polyphasicsociety.com/polyphasic-sleep/beginners/
To all of you I wish a better and easier sleep! ❤️😴
My wife and I have worn 32db earplugs since a noisy vacation in 2000. (Snow machines sound like jet engines when pointed at a hotel room.)
Neither of us have had a problem being woken by our iPhone alarms or alerts. We usually just ensure the alert volume is turned all the way up.
Before I trusted this to work, I used an alarm app like Sleep Cycle that has a vibrate function. I slept through the vibrate, but the sound woke me ... go figure.
TL;DR: I've got 99 problems but a phone alert waking me from deep sleep while I'm wearing earplugs ain't one.
Has there been any actual research and evidence showing that more alarms make you more likely to oversleep? In my experience, each alarm's ability to wake me is entirely determined by how loud and audibly intrusive it is, how much sleep I;ve had, and how tired I was when I crashed. I'm skeptical that more alarms somehow create an "alarm tolerance" in you that makes you sleep through them. At least not for proper alarms that are loud and jarring rather than musical.
While we're on the topic, one of the best ways to wake up more easily is to synchronize your bedtime and alarm time with your sleep cycles. When you wake up during a REM cycle you're generally groggy - possibly for a long time. That's why sometimes people "still feel tired" when they oversleep. It's better to wake up during NREM.
There are a ton of websites and phone apps that help you do this, but as a rule you should try to sleep in 90 minute intervals and wake up between them. Getting 7.5 or 9 hours of sleep is better than 8 hours. You also need to account for the time it takes for you to fall asleep. This is 15 minutes for the average person but varies widely.
EDIT: Clarification
There are various apps to wake you up in the correct part of your sleep cycle. For example: Sleep Cycle alarm clock. When you snooze then go to sleep, you are in a different cycle and might be waking up in the heaviest part leading to increased tiredness.
> In short, the more you sleep and the less you move, the higher Sleep Quality you will get.
https://www.sleepcycle.com/how-it-works/
That is all they have released. I wish they would blog more about the data they have aggregated.
Jag har en vanlig lampa (med LED-teknik naturligtvis) över min säng som går på en smart timer. Jag låter den tändas en timme innan väckarklockan ringer, för att få en mjukare uppvakning. Dessutom använder jag Sleep Cycle som väckarklocka, vilken mäter din sömn och väcker dig när du sover som lättast. Jag tycker det gör skillnad.
Men solljuset innehåller saker du inte kan få från lampor. Så försök gå ut på dagen när solen är uppe och sug i dig av solljuset.
I actually have this app that you set what time you want to wake up and it gives itself a 30 minute time frame (you can change this) to wake you up. However, it uses the phones mic to listen if you are moving a lot (which usually means you aren't in deep sleep) and the alarm will sound accordingly. I love it
It has a bunch of other settings and you can buy a premium version to have even more settings to change.
Thanks for the update Chocolations.
Sleep cycles is based on sound, so it could be a complementory tool to the accelerometer : https://www.sleepcycle.com/how-it-works/, if you want to follow the assumption that some noise is waking you up ?
Considering what Moxem wrote on melatonin, can you try stopping melatonin just to see if this is impacting your sleep or not ?
Internal factor: could you see a major psychological factor that triggered this, like when did this problem first occur to you ?
I don't think this has been posted here yet
You may want to look at what time you're going to sleep versus the time you need to wake up. When we sleep we go through a sleep cycle in where we move in a cycle from light sleep to deep sleep.
The best time to wake up is when you've reached the stage in your sleep cycle when you're at the peak of light sleep. There have been times where I've had crap sleep but woke up like a king simply because I woke up at the perfect time.
This website tells you when to go to sleep based on when you wake up and this app helps track your sleep cycles by measuring your movements.
Good luck
Yes but it's not actually the bedtime app that's tracking your sleep, it's just pulling the data from the Health app, which pulls it's data from sleep tracking apps such as Sleep Cycle Alarm Clock. Apple Bedtime just displays the data collected by a third party app.
What I like to do is set off time alarms. Don't set one for 6:00 AM set it for 6:07 or 6:32. Also I set my clock ten minutes ahead and in the morning I serious think it is 6:45 when it really is only 6:35.
I also recommend trying Sleep Cycle. Sleep Cycle uses sound analysis to identify sleep states by tracking movements in bed. Sleep Cycle uses a wake up phase (30 minutes by default) that ends at your desired alarm time. During this phase Sleep Cycle will monitor signals from your body to wake you softly, when you are in the lightest possible sleep state. This is what my brother uses and he believes it works
I highly suggest the app Sleep Cycle you set a window of time and it wakes you up when your at your lightest point of sleeping. I still set an alarm up for my last resort but rarely need it.