Following on Melissa's question here: http://paleohacks.com/questions/9771/how-do-you-blackout-your-windows-to-sleep-better
for those of you who have successfully blacked out your bedroom, how do you get up? I have installed heavy curtains that do a pretty good job of blocking out the light, and my sleep has improved, but problem is that I am still a bit more groggy in the morning that I would prefer to be.
I think if I had a device that would draw the curtains back at around sunrise that would work well -- but I don't think those exist (or would be expensive).
The simplest way is to use a mask and just take it off in the morning when you need to p anyway! As far as the premise that your skin is also sensitive to light, use covers.
Some of my best sleep occurs during a pounding rainstorm. I'm pretty sure my instincts just convince me that there is no point getting up and functioning in that kind of weather anyway.
As far as a device that automatically draws the curtains back in the early morning, just marry a partner that is a morning person!
I will sleep for till noon in a blacked out room and find it very hard to wake up.
Dawn simulating alarm clocks like these are one possibility. They produce a gradually increasing light to mimic the sunrise in your room.
There are a few different brands. I use to have one years ago that seemed to work well, my current room cannot be blacked out though so I use a facemask. Here is some more information from Wikipedia.
I have such a simulated dawn alarm clock, and it works quite well. In summer there's no need for it, but in the winter it is a nice way to wake up. I know a young girl that was very grumpy every morning, but since her mother bought one of these clocks, she feels much better.
related paleohacks thread here
This article states that the pineal gland starts secreting melatonin at ca. 9 P.M. It makes sense that going to bed early enough, in order to be asleep by 9 P.M. would help ensure enough rest to get up early.
I have a dawn simulator also and just using one lamp or bulb doesn't seem to be enough. I have it hooked up to two lamps and that seems to work but you could increase it to whatever you need using a power strip.
use a blue light or get out into the sunlight in the morning to reset one's circadian rhythm. I have a "Apollo goLite blu" which I bought on Dr. Briffa's recommendation. I like it. 15 minutes of blue light works to reset my cycle.
Naphtali, did you perchance work for an organization that helps homeless kids? Because I went to an orientation for said organization, and got several emails from someone with your (rare?) name.
Also, I bought a "SleepTracker" watch a few years ago that uses actigraphy to wake you up at the end of sleep cycles. This is an expensive and mildly accurate way to better regulate your sleep cycle, so that eventually you might fall into a more natural pattern regardless of light.
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