AvoidYaTrent
Iron
- Joined
- Aug 29, 2024
- Posts
- 106
- Reputation
- 60
First sort of effort post cus I wanna help guys who struggled with this since i used to struggle with it and it made me feel like shit, not gonna make it long asf to read somewhat relatively short, here you go.
-Before you do anything I highly recommend you buy blue light blocking glasses as they can be extremely effective for your circadian rhythm which leads to a better and more rigid circadian rhythm> which leads to more melatonin production> which leads to better sleep.
-2 hours before sleep: stop eating completely. When your body is digesting food the same time your asleep, it focuses less energy on actually sleeping and recovering from your activities of the day and more energy on just processing the food your consuming. Ex: If you sleep at 12, your last bites should be at 10.
-Also 2 hours before sleep: Start wearing your blue light blocking glasses at the same time to start setting your circadian rhythm, your brain associates ANY light it sees (especially artificial) as natural sunlight from the sky, so if your watching TV at say 11:30, your circadian rhythm is gonna get fucked up because your body still thinks its daylight. You can still use electronics during this 1 hour period but start diming down lights.
-1 hour before sleep: Turn off all lights, and go to your room. Ideally make it dark, Not pitch black but dark with no lights. Make sure the room is nice and cool. Just sit in your room and wait for 40 minutes in the dark so your body can begin naturally producing melatonin to help you fall asleep. Make sure you stare at NO light during this period, even if its just for a few seconds because that will absolutely slam your bodies melatonin production and now your fucked. If you have a phone and need to use it for alarms or just to check the time, first make sure its on airplane mode with WIFI turned off to limit the signals that go into your room while you sleep because that shit lowers test production, but also put the brightness at the lowest it can be and turn on a night mode setting where it turns off bluelight if your phone has it. 20 minutes before your designated sleep time lay down in your bed and start slowly trying to fall asleep. Unless your weird you should fall asleep by the time you planned. Ex: if you sleep at 12, go to your room at 11, lay down in bed at 11:40.
-The morning after: i don't see nearly enough niggas discussing how important your morning routine is for your sleep, not only is it CRUCIAL for your circadian rhythm, but also lowers cortisol, boosts serotonin, and most importantly lets your body know what time to wake up at. For me personally I wake up at 8:30, and as soon as I wake up I open every window in my house and head outside for sun to set my circadian rhythm. The main take away from this is to just stare at the sun for at least 10 minutes within the first 20-30 minutes of waking up, if there's no sun just set your circadian rhythm with artificial light like the lights in your house, and come back out later when the sun has risen.
-Bonus: do some shit during the day that your body needs to recover from, whether a run, sprinting sesh, gym, whatever. Don't sit at home all day and be surprised when you don't fall asleep, your body will fall asleep when you give it a serious reason to recover. By the way try and supplement Vitamin D if theres no sun where you live and i would recommend doing all of this before your try and supplement melatonin, if it doesnt work then try it.
PS, am lowk fucking my shit up doing this but its only by a minute or 2, enjoy
-Before you do anything I highly recommend you buy blue light blocking glasses as they can be extremely effective for your circadian rhythm which leads to a better and more rigid circadian rhythm> which leads to more melatonin production> which leads to better sleep.
-2 hours before sleep: stop eating completely. When your body is digesting food the same time your asleep, it focuses less energy on actually sleeping and recovering from your activities of the day and more energy on just processing the food your consuming. Ex: If you sleep at 12, your last bites should be at 10.
-Also 2 hours before sleep: Start wearing your blue light blocking glasses at the same time to start setting your circadian rhythm, your brain associates ANY light it sees (especially artificial) as natural sunlight from the sky, so if your watching TV at say 11:30, your circadian rhythm is gonna get fucked up because your body still thinks its daylight. You can still use electronics during this 1 hour period but start diming down lights.
-1 hour before sleep: Turn off all lights, and go to your room. Ideally make it dark, Not pitch black but dark with no lights. Make sure the room is nice and cool. Just sit in your room and wait for 40 minutes in the dark so your body can begin naturally producing melatonin to help you fall asleep. Make sure you stare at NO light during this period, even if its just for a few seconds because that will absolutely slam your bodies melatonin production and now your fucked. If you have a phone and need to use it for alarms or just to check the time, first make sure its on airplane mode with WIFI turned off to limit the signals that go into your room while you sleep because that shit lowers test production, but also put the brightness at the lowest it can be and turn on a night mode setting where it turns off bluelight if your phone has it. 20 minutes before your designated sleep time lay down in your bed and start slowly trying to fall asleep. Unless your weird you should fall asleep by the time you planned. Ex: if you sleep at 12, go to your room at 11, lay down in bed at 11:40.
-The morning after: i don't see nearly enough niggas discussing how important your morning routine is for your sleep, not only is it CRUCIAL for your circadian rhythm, but also lowers cortisol, boosts serotonin, and most importantly lets your body know what time to wake up at. For me personally I wake up at 8:30, and as soon as I wake up I open every window in my house and head outside for sun to set my circadian rhythm. The main take away from this is to just stare at the sun for at least 10 minutes within the first 20-30 minutes of waking up, if there's no sun just set your circadian rhythm with artificial light like the lights in your house, and come back out later when the sun has risen.
-Bonus: do some shit during the day that your body needs to recover from, whether a run, sprinting sesh, gym, whatever. Don't sit at home all day and be surprised when you don't fall asleep, your body will fall asleep when you give it a serious reason to recover. By the way try and supplement Vitamin D if theres no sun where you live and i would recommend doing all of this before your try and supplement melatonin, if it doesnt work then try it.
PS, am lowk fucking my shit up doing this but its only by a minute or 2, enjoy
