NEED HELP SLEEPMAXXING 😴 🛌

[jbndzz]

I’m 16 years old and have been trying to get 7-9 hours a sleep everyday but for some reason I cannot sleep until 2-3 Am. I go to bed at 9 and just stay awake it’s so fucking annoying I gotta wake up at 6. It’s currently 1:51 Am and I beat my shit like 3 times already just to see if it will make me sleeper or tired but nothing works.

If there is anything I can do maybe any supplements or even peps to help me get atleast 8 hours of good sleep please lmk

 

[rrtzx]

1. Stop going to bed at 9 PM. If you normally fall asleep at 2 AM, start going to bed at 1:00 AM. Once you start falling asleep quickly at 1 AM, pull your bedtime back by 15 minutes every few days until you reach your goal.

2. If you haven't fallen asleep in 20 minutes, get out of bed. Sit in a dimly lit room and do something boring (no screens) until your eyelids get heavy, then go back to bed.

3.**** IMPORTANT IF YOU DONT DO THIS YOU FAG*** When your alarm goes off at 6 AM, get outside and get natural sunlight in your eyes for 10-15 minutes. This triggers a biological timer in your brain that helps you feel tired 14-16 hours later. I

4. Staring at a screen in the dark tricks your brain into thinking it is daytime, halting natural melatonin production. Put the phone away an hour before bed. Also do not stay in pitch black darkness with just your phone light, light up a dim light, also listen to podcasts if you dont want to read before bead for about an hour

5. Your core body temperature needs to drop to initiate sleep. Keep your room very cool, ideally around 18°C (65°F).

6. also stop gooning addiction, i get it it help w sleep, after doing it your tired asf and want to sleep but the sides effects... (not pretending like im the god of gooning im addicted asf too)


7. get a mf smartwatch or smth to track your sleep

8. by continuing to do this like have the same rutine (but i dont have insomnia) it fucked my eyes up BUT lmk if you got any more question im fixing my sleep schegz too ive deff missed important stuff to tell you..

idk bout peps i am not informed on them

 

[jbndzz]

1. Stop going to bed at 9 PM. If you normally fall asleep at 2 AM, start going to bed at 1:00 AM. Once you start falling asleep quickly at 1 AM, pull your bedtime back by 15 minutes every few days until you reach your goal.

2. If you haven't fallen asleep in 20 minutes, get out of bed. Sit in a dimly lit room and do something boring (no screens) until your eyelids get heavy, then go back to bed.

3.**** IMPORTANT IF YOU DONT DO THIS YOU FAG*** When your alarm goes off at 6 AM, get outside and get natural sunlight in your eyes for 10-15 minutes. This triggers a biological timer in your brain that helps you feel tired 14-16 hours later. I

4. Staring at a screen in the dark tricks your brain into thinking it is daytime, halting natural melatonin production. Put the phone away an hour before bed. Also do not stay in pitch black darkness with just your phone light, light up a dim light, also listen to podcasts if you dont want to read before bead for about an hour

5. Your core body temperature needs to drop to initiate sleep. Keep your room very cool, ideally around 18°C (65°F).

6. also stop gooning addiction, i get it it help w sleep, after doing it your tired asf and want to sleep but the sides effects... (not pretending like im the god of gooning im addicted asf too)


7. get a mf smartwatch or smth to track your sleep

8. by continuing to do this like have the same rutine (but i dont have insomnia) it fucked my eyes up BUT lmk if you got any more question im fixing my sleep schegz too ive deff missed important stuff to tell you..

idk bout peps i am not informed on them

Tysm will do