What's up guys. I decided to improve my sleeping. I researched a lot today and decided to compile all the different advices in a thread to help myself and everyone else: If you got some killer advice not on the list, please share it. Here we go! PLANNING Plan a schedule and stick to it. Have a evening schedule, a morning schedule, and a emergency schedule for insomnia. Make a sleep log. This will help you be consistent Note when you got to bed, when you fell asleep, when you woke up, quality of sleep. Be consistent, be persevering. Don't stay up late because it's weekend, stuff like that. Sleep at night. Get up early. Some people go to sleep at 10-11 pm and wake up 6 or 7 Some people find they have a crazy amount of energy at 4:30 AM and go to sleep at 9 PM. Aim for 8 hours. With time you will know what duration's best for you. SLEEPING PREPARATION Get all the screens out of your bedroom. Keep your bedroom as dark as possible, block out the light from streetlamps, etc. Don't bring your phone or Ipad/devices to bed If you use your phone as an alarm clock, don't have it next to your bed Don't view any screens 1-2 hours before you have to sleep Install an app like f.lux to keep your screens red (blue light keeps you awake) Buy some blue-filter glasses for wearing in the evening Gradually turn off the lights in the evening (to get your melatonin production going) Maybe get a better matress? Don't sleep in a overheated bedroom. Turn off the heater. It's healthier to sleep in a cool room. Oxygen. Get some plants in your bedroom. EVENING ROUTINE Have a winding-down evening routine that makes you relax and get ready for bed (reading in a physical book, meditating, listening to music/audio book, find out what works best for you) Wear comfortable clothes in the evening Regulate your body temperature before you hit the sheets - in the summer take a cold shower, in the winter take a hot footbath and chill out. Some people found writing a diary in the evening "summed up their day" and got them psychologically ready for bed Get to bed 1 hour before you have to fall asleep (helps some people) Don't overeat for dinner, and don't eat dinner too late - go to bed with an empty-ish stomach Don't drink water immediately before bed When you're in bed, look forward to and be excited about getting up early tomorrow. (It helps not ruminating) Have your stuff neat and ready for the next morning. Nobody wants to get up early and do the dishes... If you are religious, pray before bed. (I'm trying to keep things neutral and secular in this post, but "If it works, do it".) MORNING ROUTINE Get a morning routine going. Plan it out. First thing in the morning, expose your eyes to strong light - preferably sunshine. Or get a light therapy lamp. (This helps normalise melatonin and boost your rhytm) Have your morning routine written down and visible from your bed. Morning exercise to get the blood flowing (prevent you from going back to sleep) Have something nice to wake up to. Treat yourself for getting up so nice and early. GETTING UP / ALARM TIPS If you use your phone as an alarm clock, have it somewhere where you need to get out of bed to reach it. Get a Light-alarm clock. When you wake up with light stimulation you are not as groggy. There are apps where you have to solve a math question, or scan a barcode before the insanely loud noise will stop. Good choice if you don't have a partner (he/she will kill you). DURING THE DAYTIME EXERCISE, exercise, exercise. Get your body tired so it gets sleepy naturally. Someone have benefits of doing cardio 2 hours before bed. Some people say don't get your pulse up before bed. Find out what works for you! Meditation Breathing exercises Avoid caffeine (If you can't live without it, try to stop at least before 2 p.m. or so) Get all your shit done during the day so you don't have to stress about it at night! PSYCHOLOGICAL TIPS: We're serious about our sleeping commitment, so take yourself seriously and thank yourself for taking better care of your sleep. This is important! Remember you are doing this because you love yourself. Look forward to and be excited about getting up early tomorrow. Have something nice and exciting to look forward to in the morning. This is really important! If everything is a chore and it's another bleak shitty day, you won't get out of bed in time. So treat yourself with something nice every morning until your routine is second nature At least 1 person said Cognitive Behaviour Therapy is good for correcting sleep disorders, so I'll include it here. Research this if you feel like it will help you. INSOMNIA TIPS Always accept your situation. Worrying and rumination is not going to help you sleep better or faster. Anger and irritation will excite you and release adrenaline. This is like the anti-sleep hormone. Don't do it! (Meditation, exercise, journalling can help) If you're pissed off at neighbours or noises in your environment, get earplugs ASAP. Don't worry if you can't sleep. At least you are lying down and resting. So focus on being nice and relaxed, breathe in relaxation. Get up and write a list of the things you have to do, then you will feel better (note: this is emergency-only-stuff. Generally writing lists of stuff so you can put it off is a very bad habit) Light, short duration exercise helps some people fall asleep Some people get up and read a little until they get sleepy again. SLEEPING AIDS Sleep mask Earplugs "White noise" soundtrack Slow, easy, deep, noiseless breathing. Experiment with sleeping naked/shirt on/pyjamas. (There was a period where I slept much better fully clothed - weird, huh?) SUPPLEMENTS / HERBS / MEDICATION note: I'm not a doctor. Consult your doc before trying out chemicals and drugs. Aim for the high-quality expensive supplements, those that have been tested and regulated. You don't want heavy metal poisoning from a cheap unregulated source. Melatonin is the sleep hormone. It is also used as a contraceptive in some Europan country. Use with care. 0.3 - 3 mg. I would not recommend long time use of melatonin. It is good for jetlag and correcting your circadian rhytm. L-tryptophane / 5-htp. This is the building block for serotonin, which naturally metabolises into melatonine. Magnesium. Some people said magnesium supplements helped them sleep better. (EDIT: Ok, I picked this up yesterday and took 600mg before bed. I have had the best sleep in a long time and woke up feeling good and refreshed. Recommended!) Chamomile tea (This is great for me. I drink three cups of this stuff during the afternoon/evening to get nice and calm) Mint tea. (Haven't tried this.) Valerian root. (This doesn't really work for me, but try it out.) Passionflower tea. (This tea makes me really warm and fuzzy in my body, but sleepy? I dunno.) "Old-school" Anti-histamines will make you sleepy. There is a bunch of side-effects, though. But not as bad as benzo's. Your doc will know which ones to get. Only to be used as a very temporary sleep aid I won't endorse any more drugs. That stuff is no good anyway, learn to fall asleep naturally should be our main concern. Finally, I want to share these thoughts: Changing our sleeping pattern is going to take time. It will not happen overnight (see what I did there?). So stick with it and don't get disillusioned if you do all these things and still can't sleep. Time and recovery is the key. Just like with NoFap. When you stay up late just one night, it can mess up your sleep for a whole week, if not more. When you know this, you get more discipline naturally. Thanks for reading, it took me quite a while to compile this info, so please comment and share. Happy sleeping!