If it’s really annoying me, a melatonin a few hours before sleeping. Don’t make it a habit except as a last resort.
I feel like this one's really important for people who know about melatonin, but don't know much about the biochemistry. Don't encourage your body to down-regulate melatonin production. Shit's hard to recover from. I don't take it unless I absolutely need to and I don't take it on two consecutive nights.
you just dont sleep
at least thats what ends up happening for me
same with eating though lmao im so fucked
no idea, I work graveyards so my sleep schedule literally changes day by day. I guess it's partially coped by "Reappropriating" labor value from the overlords, not giving a fuck about bullshit corporate rules, shitting on company time, occasionally napping on the job, and reading theory. Once in a while when my sleep schedule is so fucked up from having to sleep in the afternoon and I just can't knock out, I'll go 24+ hours to wear myself down until I crash and reset my shitty sleep schedule. Don't really recommend that if you're doing serious work and you're not exactly experienced enough to operate while heavily sleep deprived.
Just do you, and something will happen.
tell myself "at least i am resting my body" over and over till i half believe it, so i suffer less while i lay there and prepare for the suffering the next day will bring.
i've had a diagnosed sleep disorder since i was a wee teen, so unfortunately, many nights it simply will not happen for me. i just chill and accept it and prep 4 pain.
Set an alarm for whenever you tend to wake up. Every 3 days or so, set it back 15 minutes. That said, it is now 3am for me. But that’s much better than 7am.
Still struggle with this from time to time. I have my tv near my bed, so I watch movies and shit like that until I eventually pass out, and I've got an alarm for whatever time I have to wake up.
It'll be a pain in the ass waking up but you'll be tired the next day. No guarantee that you'll fall asleep on time after doing this, you'll have to repeat the 2-3 hour sleep thing for a couple days, at least personally I need to deprive myself basically several days worth of sleep to start fixing my schedule.
Shift work and working some hardcore job won't ever let you get proper sleep anyway, so I think of this sleep schedule resetting as practice for the capitalism grind I face post-uni.
Good luck my friend. The night is dark and full of joy.
Pop half a melatonin pill (you only need 1 mg) and take a hot candle-lit bath. It's very rare that I don't pass out after that.
You probably only need 300ish micrograms for it to be effective, but I think ridiculously high doses (like 3mg and 10mg) are much more common.
To fix my sleep schedule, I just simply stay up all night so I'm physically, mentally, and emotionally exhausted by the time I am ready for bed. 😩
I usually just have to kinda force reset my brain by forcing myself to wake up early. You lose sleep for that night but hopefully it’ll put u back on a normal ish schedule.
CharlesMarks' list in this thread is good, but I'd add one more thing: a steady rhythm. Wake up the same time every day. Choose a time you want to get up in the morning, set your alarm, accept that the first day is just a "lost day" where you'll be tired the entire day, but from that moment on every day will be better. It won't take long before you wake up before your alarm. But the key is consistency, you have to do it every day.
I'd also advise to work out every day (eg one day jogging, the other day upper body, so your muscles can rest) and I don't have any advise with taking melatonin.
