Another Post about Sleep

Discussion in 'Self Improvement' started by Such Small Hands, Dec 28, 2017.

  1. Such Small Hands

    Such Small Hands Fapstronaut

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    Because I'm sucking at it.

    This is probably a massively reccuring topic but honestly - ANY tips to share about improving sleep schedule, cuz I'm currently going to bed around 3:00 - 6:00 AM and it's mainly due to Internet Addiction, pornography being only one aspect. YouTube or articles or anything, I'll usually just drain myself until I'm dead tired and that won't be until the break of dawn.

    I've tried putting my phone in another room but I just end up getting it back. I've tried to willpower it but I'm never tired anymore until I force myself to be after hours of web-surfing. Well, I'm generally lazy, so there's that. And I'm overweight, which I hear contributes to sleep issues.

    I guess I just need practical advice and encouragement. Exasperated with myself.
     
  2. malwarebytes

    malwarebytes Fapstronaut

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    get a therapist to get professional help in finding out the core of your problem
     
  3. sev94

    sev94 Fapstronaut

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    I can relate to you big time mate. I used to sleep at 7 am, and wake up late in the afternoon. But now I've managed to shift my sleeping time to the night. But still I face a few problems.

    I'd suggest you try doing this:

    Sleep at whatever time you get sleep - but wake up after 3-4 hours. Force yourself to wake up. Do whatever it takes. And then stay awake throughout the day. Exercise, or go out to a movie, or whatever you feel like doing. But don't sleep in the day. Tire yourself by night so you can sleep early.

    Once you manage to sleep early, maintain this cycle - of not sleeping during the day - tiring yourself out by night and sleep early. Eventually you'll get accustomed to it.

    It's not easy changing your sleep schedule, but you've got to try.
    Goodluck man
     
  4. Such Small Hands

    Such Small Hands Fapstronaut

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    Yeah man that's good advice. I think that might work. I guess I just have to avoid caffeine and stuff cuz that usually keeps me up for more than I desire...
     
  5. MustangSally

    MustangSally Fapstronaut

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    You can also try adding sleepy time tea to your pre-sleep ritual. It definitely helps make you tired in a natural way.
     
    Such Small Hands likes this.
  6. JaguarPaw

    JaguarPaw Fapstronaut

    I have bad sleeping habits as well. But I am trying to break out of it as much as I can. Some of the techniques that gave me good success so far :

    0. Avoid day time sleep ( no sleep after 9 AM & before 9 PM)
    1. Have dinner by 9 PM.
    2. Do NOT drink coffee/tea/soda after or during dinner. If you have to, then just drink water.
    3. After an 1 hr. Take bath with comfortable warm water.
    4. Take ZMA supplement. This works better if you are working out.
    5. Decide to sleep by 11. No cheats allowed. 11 at night means TONIGHT 11:00 PM.

    The following are big ones for me:
    6. Turn off phone/put in silent mode. No alerts of any kind. Then put it away.
    7. Turn off all lights, must be near total darkness. (This is mandatory) our body’s clock gets signal that darkness means time to sleep.

    8. Shut your eyes and force your mind free from thoughts. This is the worst part for me. Racing thoughts to check up nofap or fb or linkedin for one last time. But dont allow yourself anywhere near the phone.

    8. To calm down count backwards from 100 to 1. If you mess up start again. I usually make mistakes at around 59, 58 etc. then I fall asleep on 5th or 6th try.

    Next I keep track of when I slept and for how long. I give myself

    0.25 points if I sleep before 11.
    0.25 points if I wake up before 8 AM.
    0.25 points if I avoid day time sleep.
    0.25 points if I sleep for less than 9 hrs and more than 7 hrs. (This is because I noticed, I need a good 7-9 hrs of sleep to feel fresh and not groggy)

    I repeat this each day and target for weekly average of atleast 0.6 points.

    I noticed when I track points like this I improve my sleep cycles. To me its a goal worth keeping track of.
     
  7. Such Small Hands

    Such Small Hands Fapstronaut

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    Great advice. Tangible, practical steps I can implement. I'll try to be in bed by 11 tonight.
     
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  8. Amphibian

    Amphibian Fapstronaut

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    What is your exercise routine like? Are you doing squats and deadlifts? That would certainly wear you out and tax your CN.
     
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  9. Runtilmylegsdropoff

    Runtilmylegsdropoff Fapstronaut

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    Quit the jacking off and porn. Get out there and start running.
     
  10. Such Small Hands

    Such Small Hands Fapstronaut

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    Lol exercise routine nonexistent. Been something I've wanted to do but lacked motivation. I'm overweight so I definitely ought to but I'm just...I don't know. You're right.
     
  11. Amphibian

    Amphibian Fapstronaut

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    um... it will take a multi-prong approach what @Runtilmylegsdropoff quit looking at porn and jacking off, and start running and lifting.
     
  12. Read books
     
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  13. JaguarPaw

    JaguarPaw Fapstronaut

    This is a great one.

    @Such Small Hands , Heavy legs day with ZMA at night will skyrocket your testosterone, burn fat like crazy AND get you best sleep. Forget about calling yourself fat.
     
    Last edited: Dec 29, 2017
    Such Small Hands likes this.

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