How do I fix my sleep?

[notchicolachowski]

I fucked up my sleep schedule after coming back from traveling and haven't fixed it since, my sleep only got worse though since I sleep at 8-10 am till 5-7pm and i always feel tired. its probably because i drink around 1-3 redbulls per day and 2-3 coffees when i go out. so how can i fix my sleep fast and easily without cutting out caffeine?

 

[Deleted member 80562]

Take melatonin

 

[Deleted member 80562]

Cut out caffeine after like 3 pm

 

[Deleted member 80562]

You always feel tired because you are awake at night with no sunlight

 

[notchicolachowski]

Cut out caffeine after like 3 pm

i wake up at night

 

[notchicolachowski]

You always feel tired because you are awake at night with no sunlight

do i need to get sun light?

 

[Deleted member 80562]

do i need to get sun light?

Sunlight is the most important thing to set circadian rhythm, it basically tells your body when to start producing melatonin

 

[notchicolachowski]

Sunlight is the most important thing to set circadian rhythm, it basically tells your body when to start producing melatonin

should i not sleep for a whole day then sleep at night? or would that ruin my sleep even more?

 

[Deleted member 80562]

should i not sleep for a whole day then sleep at night? or would that ruin my sleep even more?

No that would work good, you should try

 

[notchicolachowski]

No that would work good, you should try

what time should i sleep

 

[Deleted member 80562]

what time should i sleep

Around 10-12 pm is good depending on what time you have to wake up, it might be easier to wake up 5pm like you normally do, have no caffeine for the day, take melatonin and try to sleep at like 1-2pm, or as early as you can, and then the next day try to go to sleep at a proper time.

 

[notchicolachowski]

Around 10-12 pm is good depending on what time you have to wake up, it might be easier to wake up 5pm like you normally do, have no caffeine for the day, take melatonin and try to sleep at like 1-2pm, or as early as you can, and then the next day try to go to sleep at a proper time.

so i sleep today?

 

[Deleted member 80562]

so i sleep today?

Chose whatever you think will work better

 

[notchicolachowski]

Chose whatever you think will work better

so i stay up today and sleep at like 10pm?

 

[Deleted member 80562]

so i stay up today and sleep at like 10pm?

You know what just stay up for a whole day

 

[notchicolachowski]

You know what just stay up for a whole day

and sleep at 10 or what time do should i sleep?

 

[xevuxia]

i wake up at night

Dont wake up

 

[notchicolachowski]

Dont wake up

how i sleep a lot how do i not wake up

 

[fluoride1337]

The rules for good sleep are:

No sleeping past noon, ever

Latest you should be waking up is 10 am

If you wake up less than three hours before your alarm goes off, don't go back to sleep

No naps ever, they are useless

No caffeine past 2-3pm

Melatonin + glycine 2 hours before bed time

Try to stop drinking liquid around 4 hours before bed so you dont wake up to piss

Blackout curtains are a must have

Good mattress and pillow are also mandatory

If it's cold season don't blast heater, use more blankets so your metabolism increases to maintain body heat

No phone in bed, if you're a dopaminecel you can have a video play at low volume but no watching it

Only sleep on back