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get up early
drink less coffee and no coffee or cafeinated beverages after 2 pm
exercise more on the regular
jerk off right before you sleep, make it a long one
go to sleep like at 9pm instead of staying up after midnight
get away from mobile/light/harsh sounds 30 mins before bed, unless you plan to listen some asmr or any other soothing noise/music
if none of this work just shotgun 3 cans of lager or just take a bunch of diazepam (try not to overdose)
