>>23207482Melatonin (2.5-3 mg) NOT more than that. A good brand is Webber Naturals or Jamison's. Jamison's tends to have large dose pills 10 mg and you'd think more is better right? WRONG! It won't give you a natural sleep but put you to sleep for a short period of time only to wake up feeling WORSE than before. So go small does to start to find your natural dose. Stay at that dose. Don't fuck with it.
Reduce blue light exposure. All these LED lights are terrible for sleep and your circadian rhythm. If possible, return your bedroom light or the one you spend the most time around to incandescent. Turn down or off all the other lights and only use one light if you have no other choice. Keeping the room/house darker will help trick your brain it's time to sleep.
Get black out curtains on your windows in your bedroom. Darker the better. Bonus, keeps the room cooler by blocking out solar radiation.
Get a nice small fan that isn't loud to blow a cool airstream on you while you sleep. People sleep better in a cool environment, not a hot one. Consider chaning out your duvet or quilt to a lighter and cooler one in warmer weather like spring and summertime.
Buy a good quality satin 3D eyeshade you wear at night over your eyes. You can try cheaper ones but the 3D ones are best to not press on the eyelids. The 3D ones tend to be foam and cheaper outer material that comes apart after a while. So buy a good one right away and don't get tempted by the cheap ones.
A good orgasm from a fap or a girlfriend will help take the edge off before bed too.
