How to fix Sleep Schedule?

[ShowerMaxxing]

Missing way too much school and when I do show I cant focus because my sleep is fucked beyond repair. Sleeping throughout the day and waking at night rn.

What are the best strategies to reset to a healthy regular sleep pattern? I'm gonna try and stay up the whole day and rest at night. Had to work the other day on no sleep for 24hrs. Fucking brutal, never again.

 

[Deleted member 1476]

diphenhydramine

 

[ShowerMaxxing]

diphenhydramine

Sounds like a jewpill

 

[Deleted member 1476]

Sounds like a jewpill

it’s not it’s an antihistamine like hay fever pills

 

[ShowerMaxxing]

it’s not it’s an antihistamine like hay fever pills

Also should I turn off technology I.e dont watch tv or use phone b4 bed?

 

[Deleted member 4804]

Only sleep like 5 or 6 hours when u feel sleepy

 

[Deleted member 1476]

Also should I turn of technology I.e dont watch tv or use phone b4 bed?

ideally yeah or use the night shift and dark mode settings on your phone

 

[WadlowMaxxing]

eat your first meal earlier, exercise hard, exhaust yourself

 

[Deleted member 4562]

I'm gonna try and stay up the whole day and rest at night.

This works like 1/10 times in my experience, just go to bed earlier/later by like 1-2 hours and you'll fix it in a couple days

 

[BrendioEEE]

eat your first meal earlier, exercise hard, exhaust yourself

The exercising part def can help, but even right now, i'm doing 75 burpees a day and my schedule is pretty fucked personally.

 

[ShowerMaxxing]

Fuark slept day away again

 

[Deleted member 7192]

Forcing you self

Most things in life that bring value you to you are annoying and uncomfortable shit you have to force


Or go workout and walk 30 mins, you'll be tired trust me

 

[ShowerMaxxing]

Forcing you self

Most things in life that bring value you to you are annoying and uncomfortable shit you have to force


Or go workout and walk 30 mins, you'll be tired trust me

I workout 6 days a week, cant sleep right after exercise. Shit just pumps more blood in ur body

 

[Deleted member 7192]

I workout 6 days a week, cant sleep right after exercise. Shit just pumps more blood in ur body

Opposite for me sometimes it causes me to sleep too early, but I hit the gym and walk a total of 1 hour so that's probably what gasses me

 

[Bobelbrah]

Missing way too much school and when I do show I cant focus because my sleep is fucked beyond repair. Sleeping throughout the day and waking at night rn.

What are the best strategies to reset to a healthy regular sleep pattern? I'm gonna try and stay up the whole day and rest at night. Had to work the other day on no sleep for 24hrs. Fucking brutal, never again.

All of these help, but if you feel overwhelmed, focus on the higher tiers.

Top tier:
- Get sunlight as early in the morning as possible. Aim for 30 minutes, preferably more if you can. You will have to be outside, you can't just sit by a window. Note that you don't have to be directly in the sun - getting outside on a cloudy day still works.
- Eat your first meal as soon as you wake up.
- Get as much exercise as possible during the day.

Mid tier:
- Limit screen time at night, 1-2 hours before intended time to fall asleep. This becomes more important the less sunlight you get exposed to and if you catch sunlight later in the day. In fact, it has been shown that people who get much sunlight in the morning where basically unaffected by screen emitted light. So on those days you fail to catch some sunlight early, prioritize this. Limiting screen time also help calm your mind and wind down, so it is still a valuable strategy even on those days you get lots of sunlight. Note that you don't have to be directly in the sun - getting outside on a cloudy day still works.
- Exercises earlier in the day. Some studies suggests this doesn't make a difference, while some studies seems to show that people with sleeping problems get clear benefits from these. I can attest to this.
- If you have trouble falling asleep at night, don't lie awake in bed for more than about 15 minutes. After that, get up and engage in some low level activity, i.e reading or something a like. Try to limit the amount of light during this time. Don't touch a screen during this time of the night(too much dopamine and light, will steal your sleep). When you get tired, get back in bed.


Lower tier:
- Reserve your bed for no other activity than sleep(or sex, for the day you ascend, lol).
- When inside, sit by a window(preferably open). Helps getting some extra sunlight. When you're in class, ask if you may open the window as well, as you then will get direct sunlight(same as being outside). A closed window is still better than nothing.

Recommended routine:

Eat breakfast outside, then go for a walk/jog/ or do some strength training outdoors. During school, be outside as much as possible during your breaks and lunch. After school, whatever activity you intend to do, do it outside if possible. If you didn't have time to exercise in the morning, do it as soon as you can after school.

As for "reseting sleep", by staying up - it works for some, sometimes. For this strategy to be really effective, you have to gradually go to bed one hour later every night(1AM, 2AM... 8PM, 9PM...), until you reach your preferred sleep time. As you can see, this takes time and is probably not possible for you, as you go to school. I would recommend the following: Follow as many of my recommended tips, with emphasis on physical activity(to stay awake during the day). Try to go to sleep at normal bedtime. If you wake up, try to fall asleep again, but if it truly seems impossible, get up and start your day. Don't eat breakfast earlier than 4-5, however. Repeat this until you get it right. When you do get it right, stick to this routine as strictly as possible, to get your body used to it.

Hope this helps. Let me know if you have any questions.

 

[Deleted member 8576]

don't fall asleep until night time

 

[Deleted member 7044]

ngl i sleep at 8 am and wake up at 5-6 pm, i just pop a melantonin whenever i cant fall asleep but thats probably not sustainable long term

 

[ShowerMaxxing]

Fixed ir after working 10hr day on 1 hr sleep

 

[76will]

All of these help, but if you feel overwhelmed, focus on the higher tiers.

Top tier:
- Get sunlight as early in the morning as possible. Aim for 30 minutes, preferably more if you can. You will have to be outside, you can't just sit by a window. Note that you don't have to be directly in the sun - getting outside on a cloudy day still works.
- Eat your first meal as soon as you wake up.
- Get as much exercise as possible during the day.

Mid tier:
- Limit screen time at night, 1-2 hours before intended time to fall asleep. This becomes more important the less sunlight you get exposed to and if you catch sunlight later in the day. In fact, it has been shown that people who get much sunlight in the morning where basically unaffected by screen emitted light. So on those days you fail to catch some sunlight early, prioritize this. Limiting screen time also help calm your mind and wind down, so it is still a valuable strategy even on those days you get lots of sunlight. Note that you don't have to be directly in the sun - getting outside on a cloudy day still works.
- Exercises earlier in the day. Some studies suggests this doesn't make a difference, while some studies seems to show that people with sleeping problems get clear benefits from these. I can attest to this.
- If you have trouble falling asleep at night, don't lie awake in bed for more than about 15 minutes. After that, get up and engage in some low level activity, i.e reading or something a like. Try to limit the amount of light during this time. Don't touch a screen during this time of the night(too much dopamine and light, will steal your sleep). When you get tired, get back in bed.


Lower tier:
- Reserve your bed for no other activity than sleep(or sex, for the day you ascend, lol).
- When inside, sit by a window(preferably open). Helps getting some extra sunlight. When you're in class, ask if you may open the window as well, as you then will get direct sunlight(same as being outside). A closed window is still better than nothing.

Recommended routine:

Eat breakfast outside, then go for a walk/jog/ or do some strength training outdoors. During school, be outside as much as possible during your breaks and lunch. After school, whatever activity you intend to do, do it outside if possible. If you didn't have time to exercise in the morning, do it as soon as you can after school.

As for "reseting sleep", by staying up - it works for some, sometimes. For this strategy to be really effective, you have to gradually go to bed one hour later every night(1AM, 2AM... 8PM, 9PM...), until you reach your preferred sleep time. As you can see, this takes time and is probably not possible for you, as you go to school. I would recommend the following: Follow as many of my recommended tips, with emphasis on physical activity(to stay awake during the day). Try to go to sleep at normal bedtime. If you wake up, try to fall asleep again, but if it truly seems impossible, get up and start your day. Don't eat breakfast earlier than 4-5, however. Repeat this until you get it right. When you do get it right, stick to this routine as strictly as possible, to get your body used to it.

Hope this helps. Let me know if you have any questions.

Thank you for this for the past 2 weeks I’ve had the most shit sleep schedule I had fixed but fucked up by staying up ima try this now

 

[lordgandy2000]

- Get sunlight as early in the morning as possible. Aim for 30 minutes, preferably more if you can. You will have to be outside, you can't just sit by a window. Note that you don't have to be directly in the sun - getting outside on a cloudy day still works.

FYI this may not apply to OP since his body clock is out of sync

If you view the sunrise at 7am for example, that is actually considered nighttime to OP's internal clock since he is sleeping through the day and awake at night. So it will actually phase delay & disrupt his sleep even more

@ShowerMaxxing you should time light exposure relative to where your internal clock is currently, not relative to the clock time

 

[PseudoMaxxer]

impossible, all of the above are hard coping.

If you work (like me) or study, while gymcelling and relaxing (as a normal human) you will NEVER get as much sleep as you need.

I used to miss out 1 to 2 days of school a week to sleep in more, or get in school 1/2 hours late so i could sleep and not go crazy.

Now that i work it’s making me miserable, my skin is shit, gains shit, hair is shit…

I’m gonna drop my job soon.

 

[Bobelbrah]

FYI this may not apply to OP since his body clock is out of sync

If you view the sunrise at 7am for example, that is actually considered nighttime to OP's internal clock since he is sleeping through the day and awake at night. So it will actually phase delay & disrupt his sleep even more

@ShowerMaxxing you should time light exposure relative to where your internal clock is currently, not relative to the clock time

Lol, that is the point. I think you don't understand my advice. Yes, 7 am may be OP's current internal nigh time. But if OP does stay awake and views sunlight in the morning, his body will understand that morning has begun and he will start to feel more awake, as the sunlight resets his internal clock. This is a well-know phenomena understood by science and anyone who has stayed up late until sunrise has experienced this for themselves.

It is not a perfect fix though: OP will probably feel tired later during the day and want to go to sleep before he actually should, but is nonetheless a viable strategy to fix ones sleep schedule.

 

[ShowerMaxxing]

FYI this may not apply to OP since his body clock is out of sync

If you view the sunrise at 7am for example, that is actually considered nighttime to OP's internal clock since he is sleeping through the day and awake at night. So it will actually phase delay & disrupt his sleep even more

@ShowerMaxxing you should time light exposure relative to where your internal clock is currently, not relative to the clock time

This thread is 2yrs old bro