sleep /melatonin

[yvesstpierre]

i’ve been reliant on melatonin since i was like maybe 9-10, and im 16 now and i can’t really fall asleep without 1-2mg of melatonin. my body just doesn’t let me sleep. I sleep in a dark room with some youtube in the background. any tips?

 

[wificel]

i’ve been reliant on melatonin since i was like maybe 9-10, and im 16 now and i can’t really fall asleep without 1-2mg of melatonin. my body just doesn’t let me sleep. I sleep in a dark room with some youtube in the background. any tips?

why would you start supplementing melatonin at that age

 

[goodgamebro]

Finger asshole in a dark room with some youtube in the background

Spoiler: MODS

If mods see this I obviously mean finger a girl to sleep

 

[Iasverum]

Finger asshole in a dark room with some youtube in the background

Spoiler: MODS

If mods see this I obviously mean finger a girl to sleep

Shit should have read the spoiler before doing it, i fingered my asshole in a dark room with youtube in the background

 

[AvoidYaTrent]

Ive been in your boat, and ive lowk been thinking of making a thread for this but here ima help you out.

Before you do anything I highly recommend you buy bluelight blocking glasses as they can be extremely effective for your circadian rythim which leads to a better and more rigid circadian rythim> which leads to more melatonin production> which leads to better sleep.

2 hours before sleep: stop eating completely. When your body is digesting food the same time your asleep, it focuses less energy on actually sleeping and recovering from your activities of the day and more energy on just processing the food your consuming. Ex: If you sleep at 12, your last bites should be at 10.

Also 2 hours before sleep: Start wearing your bluelight blocking glasses at the same time to start setting your circadian rythim, your brain associates ANY light it sees (especially artificial) as natural sunlight from the sky, so if your watching TV at say 11:30, your circadian rythim is gonna get fucked up because your body still thinks its daylight. You can still use electronics during this 1 hour period but start diming down lights.

1 hour before sleep: Turn off all lights, and go to your room. Ideally make it dark, Not pitch black but dark with no lights. Make sure the room is nice and cool. Just sit in your room and wait for 40 minutes in the dark so your body can begin naturally producing melatonin to help you fall asleep. Make sure you stare at NO light during this period, even if its just for a few seconds because that will absolutely slam your bodies melatonin production and now your fucked. If you have a phone and need to use it for alarms or just to check the time, first make sure its on airplane mode with WIFI turned off to limit the signals that go into your room while you sleep because that shit lowers test production, but also put the brightness at the lowest it can be and turn on a night mode setting where it turns off bluelight if your phone has it. 20 minutes before your designated sleep time lay down in your bed and start slowly trying to fall asleep. Unless your weird you should fall asleep by the time you planned. Ex: if you sleep at 12, go to your room at 11, lay down in bed at 11:40.

The morning after: i dont see nearly enough niggas discussing how important your morning routine is for your sleep, not only is it CRUCIAL for your circadian rythim, but also lowers cortisol, boosts seratonin, and most importantly lets your body know what time to wake up at. For me personally I wake up at 8:30, and as soon as I wake up I open every window in my house and head outside for sun to set my circadian rythim. The main takeway from this is to just stare at the sun for at least 10 minutes within the first 20-30 minutes of waking up, if theres no sun just set your circadian rythim with artificial light like the lights in your house, and come back out later when the sun has risen.

Bonus: do some shit during the day that your body needs to recover from, wether a run, sprinting sesh, gym, whatever. Dont sit at home all day and be suprised when you dont fall asleep, your body will fall asleep when you give it a serious reason to recover. By the way try and supplement Vitamin D if theres no sun where you live and i would recommend doing all of this before your try and supplement melatonin, if it doesnt work then try it.

 

[oppastoppathe2nd]

taper off the melatonin slowly