>>6764849>>6764851Yes I do!
1. Stick to a sleep schedule. Get into bed and turn off the lights and tv and shit at a specific time every night, 9 hours before you wish to wake up. Do not turn on entertainment, maybe play a little music or white noise (white noise especially is very useful at inducing sleep). If you CANNOT get to sleep, get up and do some aerobic exercise for around 20 minutes then try again. This will help wear your excess energy out
2. Avoid exercise, smoking, caffiene, and anything that is a stimulant for at least 4-6 hours before bed.
3. Do not nap at other times; you are supposed to sleep at night, so do not rest previous to that. In fact, do things like exercise to get you pumped if you tire out throughout the day
4. AVOID BLUE LIGHT BEFORE BED. Blue light destroys melatonin. Get flux box or similar to turn your laptop or desktop screen down and reduce the blue before bed.
5. Promote sleep by making your bed and sleeping area nicer. Make it darker, keep it dark, don't do anything in bed besides sleep and sex, and make it cooler (you sleep a few degrees below your normal temperature).
6. Melatonin and anti-histamines can promote sleep but should not be used as a crutch. Take them for a week or so to get yourself into this schedule if you cannot find another way to do it, then taper off them as your natural body rhythm starts to work its magic.
7. If all else fails, a sleep study and CBT can assist in making your sleep more easy and more productive.
Do you have a diagnosis of insomnia?
