Unfuck Your Habitat

You're better than your mess.

Recent Tweets @TeamUfYH
Posts tagged "sleep"
Asker joolia Asks:
How do I get into the habit of going to bed at a reasonable time? To get enough sleep I need to be in bed by 10-11pm but literally every night I find myself awake past 1am. (It's 3:18am right now) Are there any tricks to going to bed on time?
unfuckyourhabitat unfuckyourhabitat Said:

There are an awful lot of tricks, and not all of them will work for everyone, but some things that might help:

  • Start your nighttime routine earlier. If you don’t have one, make one. Wash your face, brush your teeth, take your meds if applicable, do the unfuck tomorrow morning list, but start it at least an hour earlier.
  • NO ELECTRONICS IN BED. Computer or tablet off, no messing around on your phone, no TV. If you need your phone for the alarm, put it into airplane mode. Not being able to nlug is one of the most common reasons people can’t get to bed.
  • Set your computer to shut down at a certain time each night. (Obviously, save your work if applicable.) Depending on your OS, Google has lots of instructions for how to do this.
  • Keep a notepad by your bed. If you think of something that would otherwise keep you up at night, jot it down and worry about it in the morning.
  • Make the shift incrementally. If you’re going to bed at 3:00 now, aim for 1:00 for a week, then midnight, then 11. Your body will adjust better.
Asker orillywow Asks:
Do y'all have any tips on working out what a reasonable hour for going to bed is? I know it isn't helping the insomnia to think any hour is a good hour.
unfuckyourhabitat unfuckyourhabitat Said:

Most people don’t function at their best with less than 6 hours or sleep or so. Five or less is totally normal for some people, but 6-8 is probably your best bet. So start backwards from when you need to wake up. Start your bedtime routine about 8 or 9 hours before you need to wake up and go from there. And try not to focus on the clock, which is a little like trying not to think about the elephant in the corner, but the more you focus on the time, the more your brain will start to work against itself.

Also, try a program like flux to help you progress into nighttime mode.

ETA: Also sleepyti.me. Good luck!

one more thing for the sleep tag - I've been having a lot of success with recordings of the sound of rain. there's a ton of long duration rain/water/noise to induce sleeping on youtube, some with links to download the audio track for free. I have a playlist i've named GO THE FUCK TO SLEEP, and something has to be really wrong for this list to not help me get to sleep onset faster.
unfuckyourhabitat unfuckyourhabitat Said:


Asker derpyfeet Asks:
Do you have any advice for unfucking your sleep schedule?
unfuckyourhabitat unfuckyourhabitat Said:

Some, but it all depends on why your sleep schedule is fucked up to begin with. So here’s a bunch of stuff, any number of which may or may not work for you.

  1. Unplug. At a designated time every night, all electronic distractions get turned off and left somewhere other than your bedroom. If you need your phone for your alarm clock, set it to airplane mode so you’re not tempted to get back online.
  2. No caffeine later than the afternoon. For some people, this really helps. Me, I can drink a double espresso at 11 p.m. and go right to sleep, but I have an inhuman caffeine tolerance.
  3. Reset. On a day you don’t have anything at stake (work, school, etc.), stay up through the night until a reasonable bedtime the next night. You may be up for 36 hours or so at this point, so falling asleep will probably be pretty easy.
  4. Wake up at the same time every day. It’s easier to regulate your schedule if you have some consistency in your routines.
  5. Do the unfuck tomorrow morning list. If nothing else, it’ll start sending cues to your brain that it’s about time to sleep.
  6. Do some nighttime yoga or breathing exercises.
  7. UNPLUG! Because this is probably the #1 reason people who read UfYH (on their computers or phones) don’t go to bed on time. The internet will still be there in the morning.

Two people in a row! Might be worth checking out, sleepyheads.

I just wanted to share a really helpful website for setting a bedtime/figuring out when to wake up. It just calculates the times based on 90 minute sleep cycles, which you could do yourself but it is still really handy. Tumblr wont let me add a link but its just: sleepyti.me
unfuckyourhabitat unfuckyourhabitat Said:


So… I need help and advice for going to bed at a reasonable hour. It’s currently 10:45 and I’ve been sitting around reading celebrity gossip for the past hour. I still have to do dishes, put away a load of laundry, walk the dog, and brush my teeth before I can go to bed… and I won’t let myself go to bed until those things happen, because they’ll bother me. And then I need to get up by 7.

I did order a sunrise/sunset lamp that should help me fall asleep once I get it and once I figure out how to get my butt in bed at a reasonable hour. (And, yes, I realize that in three weeks, the sun will be up before me, but I know I’m going to need it before winter, so may as well get it now.)

The good thing is that I did make my bed this morning, so that is set.

Shut your computer off. Seriously. Probably half of people’s motivation problems can be solved with that small act.

Asker doctormichal Asks:
Another wake up tip. I was not waking up despite setting several alarms. Then I downloaded the iPhone app wake and shake. No snooze button. The only way to turn it off is to literally shake the phone until it fills a meter. You can adjust how much you have to shake. It's amazing.
unfuckyourhabitat unfuckyourhabitat Said:

Going to check this out RIGHT NOW.

Asker boppinrobin Asks:
More waking up tips: There's a really great program called f. lux that changes your computer's monitor display to imitate fluorescent or halogen lights, which can help you go to sleep earlier. If you can set an alarm to play a song that always makes you want to get up and dance, that can help. Also, peppermint scents are scientifically proven to excite and energize! And peppermint tea is delicious.
unfuckyourhabitat unfuckyourhabitat Said:

For the person who has trouble waking up in the morning, I'm a really heavy sleeper so I have a few tips. Light helps me wake up, so now I sleep with my blinds open. Also, sometimes if I know there's a good chance I won't wake up (I'm going to bed really late) I purposely make myself a little uncomfortable (too hot/cold) or drink water so when my alarm goes off I need to get up & pee. Those are special occasion things only, or you'll never get adequate rest.
unfuckyourhabitat unfuckyourhabitat Said:

People often underestimate how much light helps you wake up.



My ultimate goal is 7:45. I put out my clothes, got to bed at ten to 1, read The Guernsey Literary and Potato Peel Pie Society for 15 minutes, took my meds and went to sleep. Woke up ON MY OWN LIKE A FREAKING SORCERESS at 8:00, snuggled into the warm covers and drifted in and out for another 45 minutes.


I made my bed. CHAMPION.

Unfuck Your Habitat says this is essential for human happiness. It says something that I couldn’t even find one of the fancy brocade pillows we have to finish it off, but that bed is MADE. And I took my meds right away.

I put on a tiny bit of make up! Unfucking my makeup is a post all its own—my friend Cyl taught me how to do this little brush of make up that takes about 60 seconds when she does it and about 3 minutes when I do it, and I’m not made up like one of those girls who has to have her “face on” all the time, but just less deep dark circles and a look that says “I hate humanity.” Wearing a teeny wash of makeup makes me feel like I GOT MY WAR PAINT ON, YO.


I have pretty severe anxiety about the post office. I don’t really know what I think is going to happen to me there, but it’s scary and not ok. Possibly because when I lived in Japan, all news from home came through the military post office? Anyway I will put it off literally forever. This has caused Actual BusinessGrrl Problems. But today I went! I returned a mail order thing! Ph33r me!

Then I went to the bank like a motherfucking grown-up and deposited checks that have been sitting on my desk for a month! Again, I have huge bank anxiety. When living la vida military, I used to go check the balance and the rent money would be gone because some person I was inadvisably married to would have bought like, Persian rugs or some shit in Saudi Arabia and not told me. Thus I am terrified of suddenly discovering everything I’ve ever saved and earned is gone. But it wasn’t! I ADDED MORE MONEY TO THE MONEY ALREADY THERE. I AM MAGICAL.

THEN. I popped into the store, grabbed haddock, raisins, almonds, and arugula which is MY FAVORITE GREEN OF ALL TIME and I use caps for excitement because I live on an island and they do not always carry my favorite things in the store. Then I came home and I made MY OWN COFFEE (even though I forgot I’d kept the leftover coffee from yesterday in the fridge and didn’t really have to make a fresh cup) a big goddamn batch of kedgeree so that we could have ready-made breakfast for the week as my husband (hereafterknown affectionately as Beast) has apparently NOT BEEN EATING BREAKFAST.

Actual food prepared by me. (This is the world’s easiest food: hard boil four eggs, broil haddock, fry onions, mix together with rice, curry powder, parsley/cilantro, arugula or other bitter green, raisins, sliced almonds, and chopped egg, lightly fry while mixing.)

Why kedgeree? Motherfucking Downton Abbey, bitches. It looked really good when they made it for the rich people in episode 1 which I showed to my Beast last night. SO I MADE IT EXIST IN MY KITCHEN.

I have done all this by noon! Now it remains to be seen if I can do some work unfucking in the second part of the day. My motivation wanes as the afternoon goes on—I have to grab it and lasso it and cowboy it first thing. It’s a race between me and my lazy bullshit soul to see who will get to sit on the day and call it dirty names.

As of noon, it’s going my way. But this is the first day of a New Thing—it’s fairly easy to do it on Day 1. It’s Day 10 you have to worry about.

(Oh god, the fun of gifs! I have been set free. I have to be all SRS WRITER IS SRS on most of the web, but here I can dork up as many stupid memes as I want! It’s like in the Uplift Saga, you know? Those aliens who can make images appear above their heads to supplement their emotions? THAT IS ME BUT WITH DANCING DOCTOR WHO.)

Also yeah, gonna take awhile to get used to the whole tumblr = small posts thing. I BLOG LARGE, KIDS.

Asker leylairoyale Asks:
As a college student and musician, I constantly have a lot of homework to do. In your opinion, is it better to stay up, finish the homework, and then sleep, or to wake up extra early, do the homework, and then go about my day? I continuously battle with myself every night as to what the best option is.
unfuckyourhabitat unfuckyourhabitat Said:

It depends. How easily do you wake up and get going? Because it’s really easy to say, “Oh, I’ll just wake up early and do it,” and it’s even easier not to. I know I rest better when I know everything I need to do is done, so I’d probably stay up and finish it.

Hullo there, UFYH! I was wondering if you might have any tips on unfucking sleep. See, I usually go to bed and wake up around the same time (all week plus weekends, with very few exceptions). It usually works fine. The past two or so weeks though, while I've had no trouble FALLING asleep, I've been sleeping TERRIBLY all night! Then I wake up and can barely keep my eyes open the rest of the day. Any thoughts? (I hope this qualifies as unfucking...)
unfuckyourhabitat unfuckyourhabitat Said:

Hmm, do you have noises or other environmental things that might be waking you up? A white noise machine might help. Also, making sure it’s dark and quiet and no, say, flickering light from a TV or anything, because those things can awaken light sleepers.

I need help with unfucking my morning. I need to take my dog for a walk, do 30 minute yoga, and take a shower and get ready (another 30 minutes). Except, even if I get up at 5:30 in the morning, I am never done with everything before 9 and am always running late. I am so sleepy that I am super slow. And on more than one morning I get lost in the tumblr hole. How do I become energetic and economical with my time in the morning?
unfuckyourhabitat unfuckyourhabitat Said:

OK, you know that the first obvious thing I’m going to say is to stay off of Tumblr when you have shit to do. It’s a time suck.

So when your alarm goes off, the first thing you should do is throw shoes on and walk the dog. Getting outside and getting exercise pretty much forces your body to wake up. Plus, it’s a good warm-up for your yoga.

Are you doing an a.m.-specific yoga program? Yoga in the morning is tough for me, because it sometimes makes me sleepy. If you’re doing a more relaxing or meditative workout, you may want to consider switching yoga to nighttime.

Then food. I don’t see breakfast in here at all. So you’re doing all this activity and not giving yourself any fuel. I personally can’t function without a huge breakfast and lots of coffee, but at the very least, some toast or fruit and a lot of water will give you a little more go juice.

Then showering and getting ready. Streamline this process as much as possible. Have your outfit ready to go. Be mindful of how much time you spend in the shower.

Set timers. Set them in half hour increments, so you have a reminder to go to the next thing. And do it every morning. Habits take a while to change.