How do I fix this shift?
>>77593379Do it the same, but faster
>>77593379dont sleep. you wil have an extra month and a half to succeed - anon onasis
do more cardio throughout the day.
>>77593379Try doing an epitalon cycle.
Circadian rhythm is probably fucked up, no food 3hrs before bed, no screens 90 minute before bed. Waking and sleeping the same time every day. Limiting coffee to mornings only (90 minutes after waking). Priming your body clock with good cholesterol foods at breakfast and getting sunlight. Fully blackout room. 18 degrees Celsius bedroom.
>>77593379Too many variables to control for when we don't know your lifestyle.Wake up at a normal time everyday consistently and go to bed early enough that you get enough sleep. At some point, you will stop getting enough sleep if you continue to stay past your bedtime and you will want to sleep earlier due to so called sleep debt you need to pay off. And absolutely no naps during the day because you are restricting yourself to sleep only at night to pay off the lack of sleep.That's pretty much all there is to it.
tren
>>77593379Reading an interesting book helps me. I read Hyperion, fall of Hyperion, Endymion, and currently flip between Moby Dick and Blind sight.
only drink caffeine in the morning
>>77594893Is helpful to some, not to others, I can drink a coffee and fall asleep. I do also have dual-copies of the gene to process caffeine extra fast and remove it from my system in half the time, though.
Sleep hygiene caps out at stopping caffeine consumption at 6PM, and having the bedroom being colder than the living room. So that is a nothingburger. Magnesium, Zinc and Glycine stops working once you are no longer malnourished/depleted. So another nothingburger once you have tried it. The effect of melatonin realistically caps out at 1/4 or 1/8mcg 1-2 hours before bed. Which means buying it as liquid, and taking maybe 1 -2drops.Going higher just means you are a half a decade away from tolerance.If these don't work to get you to 7.5 hours of perfect sleep: You either have UARS, OSAS, or narrow airways resulting in sleep apnea. Or a thyroid issue.If the Nasal breath strips work at all, you have some form of sleep apnea. CPAP next.
>>77593379Fall asleep faster. What are you, a faggot?
Just imagine something boring and you will fall asleep instantly
>>77593379stop posting or lurking here when you are in bed
>>77593379I've had the same issue since I was in kindergarten and I found no solution other than daridorexant. Good luck.
>>77593379Head to toes relaxation exerciseFour square breathingBlue light filter/glassesWhite noise/sleep frequenciesChamomileTheanine5 HTO
>>77595247*HTP
>>77595247Lets seeComplete scam, you should not be antsy. Still needs to be paired with reducing indoor light levels at night, you are not doing that, so its placebo tier.Advocate for speedrunning hearing damage? lmaoMelatonin is more potentWhy are you taking a caffeine reducer instead of..... reducing or stopping the late night caffeine intake? You are going to wake 2-3 hours later when it tapers off anyhowAnd a bootleg SSRI?Why not just admit you have sleep apnea anon?
>>77593379quit nicotine/coffee/tea after 2pm
>>77593379>go to bed>lie awake for hours>fed up>get up>take a piss>eat a meal>drink 3 cans of coke>watch 20 minutes of cartoons>go to bed>fall asleep in 5 minutes>sleep like the dead for 12 hours
>>77593379Do something besides screens
>>77595339
Unironically journaling and planning my life down literally on paper made these sort of things just go away.>Habit tracker for every day of the month so know exactly what to prioritise>Tomorrow is planned out nearly 80%>Go to bed not having to subconsciously worry about that shit>If there's a thought you can't get out of your head just write it down and go back to bed>Do more cardio, I'm ready for bed at 9pm everyday now compared to being a neet who can stay up 16 hours no problem.I think cardio is the main thing though.
>>77593379I don't know if that's your problem but I dealt with bedtime anxiety until I realized that sleep isn't an unproductive waste of time. Sleep is a productive state of mental and physical recovery. I can leave all my thoughts and worries, as well as the information I need to process, to my brain which takes care of them on autopilot while I sleep. When sleep becomes a process you trust and look forward to your subconscious stops bombarding you with signals that you need to stay awake to take care of something. It's like CBT (I think). You catch an intrusive thought or something and you tell yourself "Nope, now is not the time for this, now it's time to sleep".
>>77593379Take a shit ton of caffine almost exactly an hour or two after you wake up then not a drop not even trace amounts like chocolate after that. If that doesn't work drop caffine and preworkout entirely.
>>77593379Spend more time outside in the day.Stop using screens within three hours of bed time or use a blue light filter.Don't drink caffeine.
B vitamins and melatonin
>>77594913Sometimes it's fucked up posture that makes you misaligned as hell lying down making it hard to relax, remove tension and breathe right. If you ask me everyone also should have concert earplugs and a air purifier for sleep too
>>77596191Accepting it this way is important. I think it's also important to learn to enjoy the process of sleep, the act of lying down. You get to sleep versus you have to sleep kind of stuff. Beyond that taoist thinking of wu wei has helped me a lot too to accept and let go of whatever filters into my head. I don't follow up on those thoughts, I don't get annoyed at them or see them as getting in the way of sleep. Used to take hours to doze off when I was like 6 so I hated it back then though. Now I'm fine lying down for an hour. Although now it usually takes me half an hour to doze off pretty easily.
>>77596191>>77596255>bedtime anxietyExplain it to me like i was a alien.
>>77596711You've never layed there in the dark and worried about the things you have done and the things you know you have to face in the future?
>>77596253Ear plugs are distracting. Air purifier and cervical pillow are GOAT.>>77596320Eat shit, jew.
>>77596714That is for when I am awake, not when I am drowsy. Sure in a stressful period of life, going to bed takes a little longer, but the ritual is still 90% of the process.
>>77593379I bought a used ereader with E-Ink and a warmth filter for night reading. I'll read in my bed and fall asleep in 10-20 minutes. Reading on the phone just isn't the same and gives me worse quality of sleep in comparison.
>>77593379A warm glass of milk and a prayer to God before bed should get you back on track.
>>77596160For some reason this only works with physical writing for me
>>77593386that guy died very young for being a wealthy manlet. I think he ended up paying those months back
Take 20 grams of creatine. Puts me to sleep right quick
>>77596966You can take 5-10g in the morning, to wake up properly if you sleepy ippy poorly.And ten crash out at the end of the day., because you actually had the energy to spend to bottom oyt.>>77596253You could also you know.... use a mold inhibiting agent on all te vents/inlets, and ideally the airing of theconcrete wall.But at that point you could also get in queue for fixing your mold allergy via OIT.>>77593698>Circadian rhythm .... Waking and sleeping the same timeUnderrated>and getting sunlightWakeup light with halogen bulb. Remember to set at MAX>Priming your body clocklmaoMy only advice is to avoid drinking coffee until you been up for at the least an hour, to avoid coffee being a crutch.
>>77593379what helped me was magnesium 1-2 hours before bed time, and taking creatine with breakfast rather than later in the day. any later and I lie awake til 3 am. also I don't use any caffeine.
