Originally Posted by Joe826
How long does it take you to get going in the morning? How long do you lay in bed after you wake up, and then how long does it take for you to kick that groggy feeling?
Several things about getting up. I agree with what Scott said as well, putting a buffer time into your alarm setting...
1. It's real important to me to make the decision the night before when I'm going to get up in the morning then stick to it. Rarely a good idea to get into that debate in the morning
2. That means I need to be realistic the night before. As I mentioned, I count out what I plan to sleep in cycle lengths, figuring 90 minutes, but I generally wake up at about 70 to 80, so there's the buffer. If I generally woke up in 90, I'd set the alarm for 100 or 110 minutes.
3. Now, the wake up. When I first wake up* and see by the clock that it is time to get up (not just the end of a different cycle or some noise in the house or my cat), I OPEN MY EYES even if it's dark. Then check in--am I awake?--and yes most often I am at that part of the cycle which is awake--REM before going back into stage 1-2-3. Then over just a minute or two, I stretch an KEEP MY EYES OPEN. Then out of bed and into the bath for face wash etc. with the lights up as high as they go. Then quick regular routine and into our front room where I TURN ON ALL THE LIGHTS. Weird? maybe but boy am I awake by then. From the time I first wake up*, if it is indeed time to get up, til the time I'm in the living room with the lights all on is maybe 10 minutes, but with progressively increasing feeling of alertness.
We have track lights in the living room and kitchen plus a light at the table where my computer is. I'm not blasting myself with flourescent or other harsh light. It's warm, but plenty of light. If I didn't already have a lighting arrangement that feels good to me, I'd research the type of lights that are being sold for winter blues, etc. Those work well, too for depression and sleep disturbances so probably would work for this.
Scott, Dave, others do you know of anything having to do with SAD lights in regards to bi or polyphasic sleeping?
Hope this helps...