I got hurt at work.

This ruined my designs.

I got a new job. I get to wake up two hours later.

When my back heals, I’ll be able to lift and reintroduce a caloric deficit.

My new job requires no lifting but does require alertness and attentiveness to detail. To me, that makes rest even more important.

I can maintain good lifting form when tired, I was simply too weak on too narrow of a ladder to be lifting the weight I attempted to.

SWIFT: Sleepiness-Wakefulness Inability and Fatigue

SWIFT: Sleepiness-Wakefulness Inability and Fatigue

I suspect I’m so tired currently because I’m recovering from an injury and my old job requiring a 4AM wake-up time.

While I’ve recorded a general perception in sleepiness as being 29/36 (image above), I think it is worthwhile to note down my condition upon waking each day as well.

2/8/16 Sleep Notes

Bed: ~22:00. I was tired when I laid down, but not enough to fall asleep. Spent time dickering around on phone after installing a filter that cut down on blue light.

Asleep: ~23:45. I put the phone down around 11:30 and checked it again just as I was nodding off. The filter/dimming on my phone prevented it from shocking me awake.

Awake: 5:59. One minute before my alarm.

Wakefulness: I felt refreshed when I awoke, with minimal struggle to get out of bed. I was comfortable, and could have gotten back to sleep rather easily, but felt motivated by my waking success.

Rating: 3.5/5.

I had a dream about a series of a fistfights with my high school best friend’s dad. I never really had a problem with the guy, aside from some awkward passes he made at me when he drove me home a couple times.

When to Stream: Checkpoints

I’m not streaming enough.

This had been why I wanted to have a nap schedule, to refresh myself for each new task: work, lifting, streaming.

I don’t want to ingrain a routine I’ll have to abandon, so until I know my schedule more intimately (lunches and breaks), I’ll just try to get my sleeping done in a single dose.

Go to Bed Times

It takes the average human about 15 minutes to fall asleep.

To wake up refreshed at 6:00, you should go to bed at one of the following times:

  • 19:15
  • 20:45
  • 22:15
  • 23:45
  • 1:15
  • 2:45
  • 4:15

The times in bold are apparently the times when I would go through an optimal number of sleep cycles.

The italicized time wasn’t provided to me by the linked calculator, but it’s pretty easy to extrapolate one cycle backward.

The reason for this is much like what I did last night: I got myself to bed around 22:00 because I felt tired before then, but I didn’t actually get to sleep until the following Checkpoint, 23:45.

So, if I’m starting to feel tired around 19:00, I’ll stop the stream/shut off the lights in order to have close to 90 minutes to prepare for bed.

Most of the recommendations I’ve been able to find through a quick Google search indicate eliminating blue light consumption 1-2 hours before bed, so this seems reasonable to me.

Keeping It Daily: Consistent Timing

While the above, fluid schedule will self-regulate me into having enough rest before work, it necessarily limits how much time I can spend streaming.

I still need a proper start time for my stream.

Until I figure out when my mandatory overtime will take place, whether I’ll have to work an extra hour every day or not, I’m going to assume that the days I don’t have OT will be days I go to the gym instead.

I think the earliest I could expect to stream would be 18:00. So the potential stream lengths are:

Start Stop Stream Length
18:00 19:15 1:15
18:00 20:45 2:45
18:00 22:15 4:15
18:00 23:45 5:45
18:00 1:15 7:15
18:00 2:45 8:45
18:00 4:15 10:15

Italicized times are impossible to perform given sleep requirements, keeping mind that though I would stop the stream at the listed time, I would not actually get to sleep until the following listed time. So stopping the stream at 2:45 would actually only be 90 minutes of sleep, and stopping at 4:15 would mean no sleep at all. I am not comfortable with either.

Bold times indicate an expectation based on last night.

I felt tired, I stopped what I was doing, and I went to bed. I fell asleep 90 minutes later. I woke up at nearly 6:00.

It has been indicated to me that streams shorter than 3 hours “aren’t worth it,” because of the delay in twitch stream notifications.

I personally believe that if a streamer is reliable, then his or her audience shouldn’t have to rely on buggy shitwitch notifications anyway.

I don’t know if I’d necessarily like doing shorter streams, but in the interest of consistently starting at the same time every day and still getting enough rest for work, fine. I’ll do them.

Having a consistent habit will also help me when I begin school. I won’t have to be in school for as long as I’ll be working, every day, so I could maybe even catch an afternoon nap and get longer streams done on occasion. Maybe.

But always starting at 18:00 is key.

Putting It Together

  1. Work
    • 7:00 to 16:00 is the basic shift.
    • 20 minutes on either end for travel.
    • An hour added at the end for OT allowance or going to the gym.
    • 6:40 to 17:20 is stuck as immutable time. I don’t work every single day, but I’ll probably use the days off to get errands done or go on dates during this time.
  2. Stream
    • 18:00 is settled on as the daily start time. This gives me 40 minutes to get home from where I am (the gym is on the way home from work, as are grocery stores), and perform whatever various set-up things that I may need: stream title, tweet, Skype/teamspeak hecklers, etc.
    • Below are the acceptable Stop times:
      Stop Stream Length
      19:15 1:15
      20:45 2:45
      22:15 4:15
      23:45 5:45
      1:15 7:15
  3. Sleep
    • Based on the above, I can determine how much rest I might have.
    • It seems unlikely that I’ll want less than six hours of sleep while I’m working, but I’m going to include longer stream allowance in the event that I have a day off, or can otherwise rest before the stream start time.
      Sleep Wake Resting Hours
      20:45 6:00 9:15
      22:15 6:00 7:45
      23:45 6:00 6:15
      1:15 6:00 4:45
      2:45 6:00 3:15
  4. Full Chart
    • To quickly determine cost/benefit of a given split, these are all the stream lengths possible and the consequences in hours of sleep:
      Start Stop Stream Length Sleep Wake Resting Hours
      18:00 19:15 1:15 20:45 6:00 9:15
      18:00 20:45 2:45 22:15 6:00 7:45
      18:00 22:15 4:15 23:45 6:00 6:15
      18:00 23:45 5:45 1:15 6:00 4:45
      18:00 1:15 7:15 2:45 6:00 3:15