Nightcaps

Try some exercise like an hour before bed or so... Do as many push-ups as you can, or cardio or anything you can do to make yourself physically exhausted. You'll be tired from the workout that you can just show let and hit the sheets and hopefully fall asleep quickly with an added benefit of getting more in shape!

 

Turn the lights off or dim the lights at least an hour before bed. I take sleeping pills as well. If you're not into sleeping pills, melatonin supplements 3 or 5 milligrams are a good natural substitute. Other than that, it's just gonna take some time. It make take a little while to get your new habit of NOT fapping before bed to be comfortable.

 

Keeping the lights down is definitely important. Also, I'd avoid staring at a computer screen (or any other glowing screen) for an hour before you want to go to bed. Your circadian rhythm is set by light exposure, and artificial light can mess it up. If you have a late-night (P or non-P) Internet habit, try reading a book (paper, not e-book) instead.

 

Be careful here. I found when I took a dose of 2mg melatonin that I woke up after the full 8 hours feeling very disoriented, confused, and had poor motor function control. Basically, I felt like I woke up drunk. To test it for yourself, be sure you take it on a night where your next day is relatively free from responsibility.

 

I'm dealing with the same issues, my solution has been taking two 5mg melatonin about an hour before I want/need to go to bed. I don't stay on my computer and I get up and go to bed when my wife does, instead of sitting up wandering the internet and ending the night hours and hours later by PMO. Good luck to you, there is no surefire answer, what works for me might not work for you, but your making progress, good luck!