>>1554217Not a doctor my man, but a lot of reading over the years says to me the only chemicals which work in those things are melatonin, GABA and 5-HTP. The various plant extracts aren't named chemicals have mixed to no support in the research.
The other main point I've found is that the dosage found in those tablets is often far below the levels that clinical trials find to be effective.
A minor point is that most of those things require you to take them regularly. Like one day of valerian is one day of wasted money. It takes time to see any of their putative effects. Saying don't take them every day might as well be you saying don't take them at all.
>>1554215Why are you still awake at 2 am? Did you go to bed at 1:45 am?
Bed and lights out by 10 pm every night, 7 days a week, no exceptions. No tv, phone or computer or blue light sources after 9 pm, not even with blue light filter on. One exception: you may press play on a self hypnosis or self relaxation sleep promoting device.
In the old days, we didn't sleep 8 hour stretches, look up medieval sleep.
Eat at proper times of day. Breakfast around 7 or 7:30, dinner no latter than 6:30. Give you body 12 hours without food. Don't snack or eat sugar after dinner. Don't do caffeine after 12 pm. Better for you to avoid it altogether.
Make your bed as soon as you get up, or maybe after brushing your teeth which you should do before breakfast because the point of that is not to wash food off your teeth but to scrape off the bacteria and calculus from over night. A made bed is an inviting bed and at least you will have started the day right.
Exercise. Lack of physical exercise will fuck over your mood and that will fuck up your sleep. Some meditation may help.
The big thing is you have to find the fucking motivation to man up. Without that everyone's advice is a band aid on an arterial bleed. You've got to want to do it, then make yourself do it. Last chance? Leverage that fact for motivation.
