How to sleep easily

[Deleted member 23472]

I need to sleep fast, it's just a goal that to this day I haven't reached.

Any tips? Bonesmashing my brain so i fall asleep?

 

[chadcel;]

smoke weed before sleeping

 

[Deleted member 26642]

Throughout the day you have to exercise a lot. But to actually fall asleep you have to focus on your breath and relax all your muscles and breathe slowly

 

[Deleted member 23472]

Throughout the day you have to exercise a lot. But to actually fall asleep you have to focus on your breath and relax all your muscles and breathe slowly

I can do exercise or whatever but if i want i stay hours without sleep. I'm addicted to the internet, porn, all that shit since i was 8 because my parents never put a stop to it

 

[Deleted member 33579]

Go to bed at the same time every day

 

[Deleted member 23472]

Go to bed at the same time every day

Is 12 pm ideal?

 

[Deleted member 33579]

Is 12 pm ideal?

whatever time is fine as long as you can do it consistantly

 

[niqfan625]

Is 12 pm ideal?

9-10 pm is deal for the circadian rhythm

 

[TB1997]

1. Get sunlight in your eyes within the first hour of the day. This will help the production of melatonin later in the day for sleeping.
2. Avoid stimulants like caffeine and nicotine as many hours before bed as possible. The half-life of caffeine is like 10 hours.
3. Keep your room cool and dark.
4. Drink a shitton of water during the day. Being dehydrated makes your heart rate go up making it harder to fall asleep. Don't drink it too late, you don't want to wake up to pee.
5. Consider supplements: Melatonin, glycine, GABA, magnesium glycinate, ashwagandha are all S tier.

 

[Shogun]

This will help the production of melatonin later in the day for sleeping

How does that help the body to produce melatonin ? Melatonin is produced when its dark because its a signal for the body to go to sleep

 

[Deleted member 32669]

cut food before sleep + eat as early as 7 am

 

[longjohnmong]

Is 12 pm ideal?

high noon?

 

[TB1997]

How does that help the body to produce melatonin ? Melatonin is produced when its dark because its a signal for the body to go to sleep

Exposure to light regulates our sleep-wake cycle. Basically, without knowing all the science, exposure to light in the morning (and limited exposure to artificial light in the evening), sets off an internal clock of the release of melatonin. Don't quote me but around 14 hours after that initial light exposure the body has a spike in melatonin. Dr. Andrew Huberman and Dr. Rhonda Patrick have spoken on this on many occasions. Forgive me for possibly butchering the science.

Anecdotally it has been a really powerful tool. I use a light therapy lamp for cloudy days.

 

[Deleted member 23472]

1. Get sunlight in your eyes within the first hour of the day. This will help the production of melatonin later in the day for sleeping.
2. Avoid stimulants like caffeine and nicotine as many hours before bed as possible. The half-life of caffeine is like 10 hours.
3. Keep your room cool and dark.
4. Drink a shitton of water during the day. Being dehydrated makes your heart rate go up making it harder to fall asleep. Don't drink it too late, you don't want to wake up to pee.
5. Consider supplements: Melatonin, glycine, GABA, magnesium glycinate, ashwagandha are all S tier.

Thanks