In his own routine, he watches an episode of a series he has already seen, such as The Lord of the Rings, and finds that his body then drifts into sleep. He also finds cool air in the room with the body curled up warm more relaxing for sleep, and he cannot sleep in hot weather.
He used to stay up late and changed that habit; he now wakes around six or seven and finds that sleepiness comes naturally. He once kept a schedule of going to bed at ten or ten-thirty to be asleep by eleven. Sleep became very high quality and progress felt faster, but the schedule was hard to keep because evening social life conflicts with it.
He knows the eleven-to-three rule well but often fails to follow it because sleepiness does not come.
He avoids midday naps because they disrupt his whole sleep system and leave him functioning poorly; he also wakes several times on his own during the night.
He reports sleeping longer and more soundly when his partner is present. Sleeping alone, he wakes early after only three or four hours and feels restless. His preferred sleeping arrangement changed with age: in his mid-twenties he slept better alone, spreading out; now he sleeps more peacefully with someone beside him.
In his university years, when he could not sleep, he would go out at night and run ten to twelve kilometers, then come back and sleep. He needed that physical tiredness.
He has made a personal decision never to sacrifice sleep again and not to trade it for anything.
He prefers a routine of waking at five in the morning. He feels he strengthens better on it and falls asleep earlier in the evening. When his schedule forced it, he split his sleep into three parts across the night and adapted within a week, still totaling seven or eight hours. He increased his sleep duration to above eight or nine hours and finds that comfortable.
