How do i fix my sleep schedule (16)

[Yeti]

Im 16 and started summer break about a month ago, ever since summer break has started its been going to sleep at 4-8am and waking up at 3-7pm. I have gotten lazy and almost completely stopped going to the gym, ive been eating like shit and overall i just want to change. As im writing this it is currently 7:01AM, light coming in thru my window and i am wide awake with no desire to go to sleep. Its gotten to the point where none of my friends even ask to hangout or do anything with me anymore because they know i dont get out of bed until 5. Please give me solutions

 

[pajjeetslayer]

Im 16 and started summer break about a month ago, ever since summer break has started its been going to sleep at 4-8am and waking up at 3-7pm. I have gotten lazy and almost completely stopped going to the gym, ive been eating like shit and overall i just want to change. As im writing this it is currently 7:01AM, light coming in thru my window and i am wide awake with no desire to go to sleep. Its gotten to the point where none of my friends even ask to hangout or do anything with me anymore because they know i dont get out of bed until 5. Please give me solutions

don't sleep for a night

 

[Yeti]

don't sleep for a night

I tried that and went to sleep at 9pm that night. Woke up at 4am, stayed up and went to sleep the next night at like 5am

 

[Yahya]

don't sleep for a night or go crazy in a gym sesh to exhaust yourself

 

[Zeekie]

Here are a couple useful notes:

• Bright natural light in the morning (to set circadian rhythm)
• Drink caffeine 90 minutes after waking up, up to 12 pm, avoid it after that point.
• Minimal/no blue light at night (you can use blue light blocking glasses and software filters).
• Keep bedroom cool (18–20°C / 64–68°F), dark (black-out curtains/sleep mask), and optionally utilize white noise.
• 7.5-9 hours daily, ideally get to bed 15 minutes before desired bedtime.
• Get sleep and wake times consistently locked in (within ~10 mins)
• Utilize melatonin supplementation to correct circadian rhythm if needed.
• Finish eating at least 2–3 hours before bed.

That should give you 99% of the requirement for ideal sleep most nights. You could also supplement with either magnesium glyc. or l-theanine, maybe even both.

Sleep is SUPER FUCKING IMPORTANT, aside from the fact that it is fucking your social connections, lack of sleep: makes you shorter, increases your risk of cancer, lowers your testosterone and even gives you brain damage. Aside from applying the recommendations above, you need a mindset shift, if you don't understand the importance of sleep, you will never give it the attention it deserves.

For your particular case the first 2 things I would start doing immediately is taking sunlight (ideally around sunrise) in your eyes, maybe through a 10-15 minute walk, and I'd use melatonin TEMPORARILY to fix your circadian rhythm, you'd take it 1 hour shy from your desired sleep time.

 

[FlotPSL]

Im 16 and started summer break about a month ago, ever since summer break has started its been going to sleep at 4-8am and waking up at 3-7pm. I have gotten lazy and almost completely stopped going to the gym, ive been eating like shit and overall i just want to change. As im writing this it is currently 7:01AM, light coming in thru my window and i am wide awake with no desire to go to sleep. Its gotten to the point where none of my friends even ask to hangout or do anything with me anymore because they know i dont get out of bed until 5. Please give me solutions

Close all your blinds
Workout before sleep
Eating sugar helped me too

 

[LuhManiac]

10mg melatonin

 

[FlotPSL]

Drink caffeine 90 minutes after waking up, up to 12 pm, avoid it after that point.

never drink that stupid shit

 

[Yeti]

Here are a couple useful notes:

• Bright natural light in the morning (to set circadian rhythm)
• Drink caffeine 90 minutes after waking up, up to 12 pm, avoid it after that point.
• Minimal/no blue light at night (you can use blue light blocking glasses and software filters).
• Keep bedroom cool (18–20°C / 64–68°F), dark (black-out curtains/sleep mask), and optionally utilize white noise.
• 7.5-9 hours daily, ideally get to bed 15 minutes before desired bedtime.
• Get sleep and wake times consistently locked in (within ~10 mins)
• Utilize melatonin supplementation to correct circadian rhythm if needed.
• Finish eating at least 2–3 hours before bed.

That should give you 99% of the requirement for ideal sleep most nights. You could also supplement with either magnesium glyc. or l-theanine, maybe even both.

Sleep is SUPER FUCKING IMPORTANT, aside from the fact that it is fucking your social connections, lack of sleep: makes you shorter, increases your risk of cancer, lowers your testosterone and even gives you brain damage. Aside from applying the recommendations above, you need a mindset shift, if you don't understand the importance of sleep, you will never give it the attention it deserves.

For your particular case the first 2 things I would start doing immediately is taking sunlight (ideally around sunrise) in your eyes, maybe through a 10-15 minute walk, and I'd use melatonin TEMPORARILY to fix your circadian rhythm, you'd take it 1 hour shy from your desired sleep time.

Thank you

 

[Yeti]

10mg melatonin

I took about 4 10mgs at 2am and its 7am rn

 

[LuhManiac]

I took about 4 10mgs at 2am and its 7am rn

i think you have to rawdogg a day

 

[Debetro]

Don't stress much and just change what you want to change.

 

[Talai]

Im 16 and started summer break about a month ago, ever since summer break has started its been going to sleep at 4-8am and waking up at 3-7pm. I have gotten lazy and almost completely stopped going to the gym, ive been eating like shit and overall i just want to change. As im writing this it is currently 7:01AM, light coming in thru my window and i am wide awake with no desire to go to sleep. Its gotten to the point where none of my friends even ask to hangout or do anything with me anymore because they know i dont get out of bed until 5. Please give me solutions

so yes i will give you my best solutions that always helps me when i start to ruin my sleep schedule.

Start waking up at 8:30 AM everyday for going to the gym, no matter if you slept only 1 hour, u will see with the time you will start going to bed 00-02am

Start doing activities that got you tired, in my case im a basketball player, so in between 19:30 to 23:00 I do an intense training for explosivity and drills, you will see thta if your body get tired doing whatever he does he will ask u just to go sleep

and the most important thing is to stop touching urself, it will affect your good sleep and your energy during the day

hope it helps and ask about anything u want

 

[marlesip]

Im 16 and started summer break about a month ago, ever since summer break has started its been going to sleep at 4-8am and waking up at 3-7pm. I have gotten lazy and almost completely stopped going to the gym, ive been eating like shit and overall i just want to change. As im writing this it is currently 7:01AM, light coming in thru my window and i am wide awake with no desire to go to sleep. Its gotten to the point where none of my friends even ask to hangout or do anything with me anymore because they know i dont get out of bed until 5. Please give me solutions

everything everyone wrote there is a shit

you only need to fall asleep once and get up as early as possible. when you got up the first thing is to peak your cortisol and adrenaline. basically you need to see sun for at least 30 mins, do some cardio or gym session, or just go for a walk at least.

then do as much cardio as possible to fall asleep easier and make your sleep deeper. it's the only thing that will make it noticeably deeper.

before bed take 3-6 mg melatonin. i recommend 3 mg it's enough and even better.


the next day also get up as early as possible to fall asleep earlier