My first and probably only guide because I struggle with sleep often and this is what helped me fix it.
Unable to sleep at night? Your environment and habits are ruining it. Habits need to change for your sleep to improve, and bad sleep means you'll never reach your potential.
Fix habits --> fix sleep
Your body runs on an internal clock. If your sleep schedule is inconsistent, falling asleep will always be difficult.
How to fix:
Wake up at the same time every day (including weekends)
Go to bed at a consistent time, every night
Get sunlight within 30 minutes of waking up, don't just sit there and rot on .com all day.
This alone can SIGNIFICANTLY improve how quickly you fall asleep.
Optimal setup:
Dark room (blackout curtains are recommended)
Cool temperature (around 60-67 degrees Fahrenheit or 15-19 degrees Celsius)
Quiet or consistent background noise (fan, white noise)
Even insignificant light sources (like LEDs) can interfere GREATLY.
Avoid 1 hour before sleep:
Scrolling (especially short form videos, as they are incredibly stimulating)
Video games
Bright screens
Better alternatives:
Reading (Gaining knowledge is great anyway)
Listening to calm music
The time before you sleep is when your brain is slowing down, you need to let it slow down.
No caffeine 6-8 hours before bed (or if you can, try to avoid energy drinks or coffee all together)
Avoid heavy meals before sleeping
Caffeine consumption absolutely ruins your sleep because it's still in your system once you are trying to sleep.
Important:
Bed = sleep only, rot on .com at your desk or something (like me)
If you are unable to fall asleep after 20 or so minutes, get up and do a relaxing activity in dim light, then try again
If you:
Keep a consistent schedule
Control light exposure
Reduce stimulation at night
Falling asleep becomes much easier over time.
I really hope this helps anyone that needs it because it helped me so much.
IF ALL ELSE FAILS, MELATONIN SUPPLEMENTS ARE THE FUCKING GOAT! KEEP IT UNDER 10 MG A NIGHT OTHERWISE IT WILL SIGNIFICANLTY SUPPRESS YOUR NATURAL MELATONIN PRODUCTION
Unable to sleep at night? Your environment and habits are ruining it. Habits need to change for your sleep to improve, and bad sleep means you'll never reach your potential.
Fix habits --> fix sleep
1. Fixing your sleep schedule (Most Important)
Your body runs on an internal clock. If your sleep schedule is inconsistent, falling asleep will always be difficult.
How to fix:
Wake up at the same time every day (including weekends)
Go to bed at a consistent time, every night
Get sunlight within 30 minutes of waking up, don't just sit there and rot on .com all day.
This alone can SIGNIFICANTLY improve how quickly you fall asleep.
2. ENVIORMENT IS LAW
Your room should be a sleep haven, making it easy for your brain to switch to sleep mode.Optimal setup:
Dark room (blackout curtains are recommended)
Cool temperature (around 60-67 degrees Fahrenheit or 15-19 degrees Celsius)
Quiet or consistent background noise (fan, white noise)
Even insignificant light sources (like LEDs) can interfere GREATLY.
3. Reduce stimulation before bed
You need time to whine down before sleep and by stimulating yourself before sleep, you are completely screwing yourself.Avoid 1 hour before sleep:
Scrolling (especially short form videos, as they are incredibly stimulating)
Video games
Bright screens
Better alternatives:
Reading (Gaining knowledge is great anyway)
Listening to calm music
The time before you sleep is when your brain is slowing down, you need to let it slow down.
4. Watch caffeine and food before sleep
Recommendations:No caffeine 6-8 hours before bed (or if you can, try to avoid energy drinks or coffee all together)
Avoid heavy meals before sleeping
Caffeine consumption absolutely ruins your sleep because it's still in your system once you are trying to sleep.
5. Use your bed for sleep only (VERY IMPORTANT)
Your brain associates places with actions. If you use your bed for everything, it won’t automatically connect it with sleep. Instead it will connect it with whatever you normally do in bed.Important:
Bed = sleep only, rot on .com at your desk or something (like me)
If you are unable to fall asleep after 20 or so minutes, get up and do a relaxing activity in dim light, then try again
6. Consistency mogs
Your routine doesn't have to be perfect, but it should be repetitive.If you:
Keep a consistent schedule
Control light exposure
Reduce stimulation at night
Falling asleep becomes much easier over time.
I really hope this helps anyone that needs it because it helped me so much.
IF ALL ELSE FAILS, MELATONIN SUPPLEMENTS ARE THE FUCKING GOAT! KEEP IT UNDER 10 MG A NIGHT OTHERWISE IT WILL SIGNIFICANLTY SUPPRESS YOUR NATURAL MELATONIN PRODUCTION
( ͜ ㅅ ͜ )
