The author, a self-experimenter, attempted to develop a consistent wake-up routine and understand the relationship between sleep, productivity, and success. He tried waking up at 5 am for a month, but initially struggled with the new schedule. After adjusting his wake-up time to 5:40 am and incorporating a 15-minute daytime nap, he found that his body adapted, and his productivity increased.
However, he notes that changing one's chronotype is difficult, especially for those who are accustomed to being awake in the evening. He emphasizes the importance of listening to the body's needs, maintaining discipline, and finding a consistent routine that works for each individual.
The author also discusses the benefits of waking up early, including improved willpower, better sleep quality, and more time for personal activities. However, he also notes the potential drawbacks, such as feeling exhausted if one deviates from the routine and the need to maintain a balance between work and emotional rest.
Ultimately, the author concludes that getting up early is not for everyone and that the best approach is to follow one's natural circadian rhythm and needs. He plans to continue experimenting with his routine to find the most optimal schedule for himself.
Here are the key facts extracted from the text:
1. The author conducted an experiment to determine their ideal sleep schedule and wake-up time.
2. The author's internal biological rhythms are divided into three parts: peak productivity, plateau, and decline.
3. The author's peak productivity time is not fixed and can vary from 8 am to 8 pm.
4. The author tried to create a stable routine by going to bed at 10 pm and waking up at 5 am.
5. The author took a 15-minute nap 8 hours after waking up.
6. The author's body took two weeks to adapt to the new sleep schedule.
7. The author's quality of sleep improved, and they fell asleep in less than 10 minutes.
8. The author's night awakenings became rare.
9. The author's morning routine included drinking water, meditation, warm-up, cold shower, and protein breakfast.
10. The author added regular walks to their schedule and started learning new skills, such as programming.
11. The author chose an intensive course in Python programming from SkillFactory.
12. The author's sleep mode is a type of polyphasic sleep, but they prefer a biphasic sleep schedule.
13. The author's biphasic sleep schedule consists of 7 hours of sleep at night and 15 minutes of sleep during the day.
14. The author's experiment lasted for 30 days.
15. The author's body needs two weeks to get used to a new sleep schedule.
16. Listening to the body's needs and maintaining discipline is crucial for changing one's chronotype.
17. The author's quality of sleep improved, and they spent more time with themselves and had more time for work and leisure.
18. The author's monthly productivity and profit increased.
19. The author experienced burnout and apathy when they neglected emotional rest.
20. The author had to give up nightly gatherings and entertainment due to their early bedtime.
21. The author believes that getting up early is not suitable for everyone and that following one's circadian rhythm and needs is the best option.
22. The author plans to continue their habit of waking up early but will adjust their bedtime and wake-up time to 11 pm and 6 am.