* Don't oversleep on weekends

>>76626518
wake up at 4am
you will be tired around 8-9pm.
Keep doing this until you are sleeping 6-7 hours a night.

jiaogulin tea before bed

>>76626532
This is good.
Also, get some sunshine in the eyes during the day. No TV or screen time after 6PM or so.

A carb heavy meal about two hours before bed. Maybe not best for dieting, but if you save all your carbs up, higher carbs = more insulin =lower cortisol. And cortisol can cause insomnia.

These have worked for me.

>>76626518
Drink more coffee. It increases melatonin receptors.

>>76626649
Yes. The sun will naturally reset your circadian rhythm. Also yeah limit as much blue light as you can. I recently started doing this and my sleep has improved tremendously.

Depends what type of insomnia you have
>can't fall asleep
>can't fall asleep on time
>can't fall asleep at a consistent time
Go to bed at the same time every night, wake up at the same time every day (_every_ day), eat something straight after waking up, get sunlight and walk around after waking up. Stop caffeine after 12pm. Stop caffeine completely. No alcohol, meals or vigorous exercise within 4h of bed. No screens or bright lights within 1h of bed. Consider melatonin.

>wake up several times a night
>wake up too early and can't get back to sleep
Make sure your room is completely dark, cool and silent while you sleep, make sure bed is comfortable, limit fluid intake within an hour of bed time. Consider slow release melatonin.

>sleep early and long enough but wake up tired
Make sure mattress and pillows are comfortable, manage stress, get checked for sleep apnea

A fitness watch that tracks stress levels might help figure out what's going wrong. You could also use a voice recorder to check for noises/snoring and cross reference it with stress spikes on your watch to see if the noises correlate with waking up.

>>76626518
Have a productive day, it's that simple.

loling at all this garbo advice. I sleep just fine and I eat whenever the fuck, watch screens whenever I want. The real key is never to over-exert yourself during the day. Ever. Fatigue is what makes you tired, so you need to sleep more. Then you don't sleep more because you've convinced yourself you need to get up at a certain time, so you stay tired. Remember, insomnia isn't an inability to go to sleep, it's a lack of enough sleep. Ask any insomniac how much sleep they got and they'll always say, "oh, 3, 4 hours". Never "actually I've been up for 4 days straight." You CAN go to sleep.

If you have insomnia, it's because you're too fatigued. The sleep you need is constantly interrupted by your alarm clock so you're always playing catch up. Do much less, sleep a bit more and you'll be fine. Pay your debt.
>but I like my 3 hour workouts!
Dumb.
>but I can't sleep more!
Bollocks. Have a nap. Go to bed 2 hours earlier. Lie in on weekends. Whatever.
>but I lie in bed and won't go to sleep
That's because you're lying there in the dark like some kind of underground dwelling animal. Your subconscious is an irrational being, it needs to be humored. Humans are meant to sleep together in groups of 10-30 next to the warm glow of a fire. Light a candle or play a video of a flame and listen to someone talking or breathing. Or join a commune. Whatever. Your mind needs that comfort.

Guarantee 90% of insomnia cases are people just doing too much. Human beings are naturally sedentary creatures. We're meant to expend a burst of energy chasing down an animal a couple of times a week and the rest of the time is spent lounging about in front of a fire eating fruit and jerky. Take a week off from everything and find out for yourself.

>>76626836
I can't tell if this is a shaman imparting ancient cosmic wisdom or a schizopost

>>76626518
Yeah basically its called sleep restriction, which is part of Cognitive Behavioral Therapy for Insomnia (CBTI). Sleep restriction involves limiting time in bed to match actual sleep time, consolidating sleep to improve sleep efficiency and quality.

If you sleep 5.5 hours on average but spend 8 hours in bed, you’d restrict TIB to about 5.5 hours (e.g., 12:30 AM to 6:00 AM). The goal is to increase sleep pressure, reduce wakefulness in bed, and consolidate sleep. As sleep efficiency improves (targeting 85-90%), the sleep window is gradually expanded by 15-30 minutes per week

>>76626518
Wake up early, eat clean, lift weights, no screens before bed time

My GF says she's tired despite sleeping 7.5-8h a night. Should I tell her to hop on test?

Drugs for insomnia.

They stop working after a month.

>>76626518
Start running or manual labour, you will be exhausted and not a cry pissbaby about muh insomia

Take 2 or 3 benadryls and slam a beer before bed you'll be out cold in a few minutes

>>76626518
Your insomnia is caused by you not having enough energy. That's right, you're too "tired" to sleep. Everyone who has insomnia experiences not only the inability to sleep from being too wired at night, but also persistant fatigue throughout the day. Why do you think, for example, that you tend to feel sleepy inmediately after lunch? Your body is exhausted from digesting protein aminos like tryptophan and methionine and can't ameliorate it because it doesn't have any glycine aminoacids to go with it, but the most youre going to get out of this is an unsatisfying comatose like brief nap


In order for the body to relax it needs energy, because otherwise it's going to run on stress hormones like serotonin, cortisol, and adrenaline. You need moar simple carbs, more sugar, collagenous protein to go along high protein intake,

>>76626518
Get a fitbit or similar device. Manage your exercise so it's a more consistent in terms of active zone minutes, if hrv is low take a rest day. It's surprising how invisible stress can be to our waking mind but how clearly it can show up in our biometric.

Valarian root tea, just double check to make sure it doesn't interact with any other drugs or suppliments you take.

Unironically have sex before bed

>>76626649
>Also, get some sunshine in the eyes during the day.
Not OP but today I woke up at 5am and i was in bed until 6am then i went for a light walk fasted then started working at 7am then at 7:30 i went back to sleep and woke up at 10am, shit is fucking hard especially if you are training hard

>>76626518
Alright.

1. Accept that’s it’s okay if you don’t sleep this night.
2. Ensure your heart rate is low before going to bed. Ideally 62 BPM or lower. You can record your heart rate by putting your hand on your heart/pulse and putting a timer on your phone to 20 and the multiplying by 3.
3. Avoid going on the internet an hour before bed.
4. Go to bed at 11pm every night.

>>76626518
Dont stress about it, unironically
Just close your eyes and rest in a dark room, no distractions and no rush to sleep. You rest even when you arent sleeping, just dont do anything else. Try not to overthink your day, clear your mind

Dont nap in the afternoon and dont sleep in, stick to a schedule rigidly

>>76626518
ambien unironically

I have trouble sleeping when I'm stressed, I tend to overthink. What would work in that case? Melatonin helps but doesn't do miracles, being tired from training hard doesn't work as my eyes get wide open once I'm in bed, box respiration doesn't seem to do anything for me

>>76628884
ambien works until it doesn't and that's when you're truly fucked

>>76626836
What do I do if I literally cannot fall asleep and have been awake for 3 continuous days?

>>76629054
Then you are a genuine medical case and you should go see a doctor. Maybe stop smoking meth too could help.

>>76629054
*ahem
get a gf. rail her before bedtime. there. no need to thank me
i'll just /thread myself, thank you

>>76629054
Go to the Clinic