How the fuck do you fix sleep cycles?

There's a trick I use to prevent jet lag whenever I travel, and that is not eating for 8-12 hours before you want your new breakfast time to be. You go to sleep and get up at the time the best you can and eat as soon as the time you want, which resets your internal clock. Hunger makes it hard to sleep but it is possible.

Does pulling an all nighter and then sleeping early as fuck the next night fix it?

>>17094796
It has for me.
I work part-time doing night shifts in weekends when there are a demand for it. Since i am attending Uni i am therefore forced to get my shit in order after said work weekends.
Not going to bed after my shift and staying up until sunday night usually works.

But then again, my sleep cycle is fucked from as far back as i can remember.

you could try melatonin; buy a 3mg melatonin product that's instant release and take 1 about 30 mins before you'd like to be asleep and get cozy in bed reading a book in dim lighting. within 15 mins you'll feel tired in a very natural, non-narcotic way and get good sleep (maybe even some cool weird dreams).

also get plenty of exercise during the day; when you've done that you should basically be able to sleep at any time like a cat.

don't stare at bright phone or computer screens at night near bedtime, the blue light basically activates your brain like the morning sun does for birds.

learn how to wind down purposefully. in other words don't go from 100mph to 0mph all at once, gradually wind down at night.

avoid: getting into a habit of using sleep aids other than melatonin; shit like benadryl is basically toxic to the body, stuff like ambien makes people delerious and weird, etc. melatonin is natural and safe and even in huge amounts basically only makes you feel cozily tired.

check out "f.lux", it's a little computer program that makes it easy to dim your screen at night to avoid those blue spectrum lights

Stay away from caffeine

>>17094475

some people respond poorly to electronics / lights. even little blue lights on computer or even clocks can cause a problem. sometimes just electric signals can cause the problem (or so people claim) and the only solution is turning off the power in your room from the fuse box. put oyur alarm clock in the hallway if you must. i dont think its a coincidence that most people sleep wtih their cell phones on their bed side table yet have trouble sleeping. that things constantly monitoring everything. ine recently started telling me when i was running late for wokr cuz it literally keeps track of where i go and when.


you could also consider
>poor diet choices

tihs doesnt mean eating bad food, but rather the wrong food at the wrong time. from a scientific standpoint it makes more sense to eat a large meaty type meal for breakfast (the kind we have for dinner) and later in the night ew should be eating things we'd normally have for breakfast, some cereal, oatmeal, things with milk, etc. Your digestive system can keep you awake if its owkring too hard, and meats are the hardest thing to digest.

also, caffiene. even coffee in the morning can affect you at night. you still feel sleepy but that doesn't mean you can fall asleep if some stimulant keeps you up. consider cutting out coffee.


you might just be uncomfortable. the electronics and lights factor in as i mentioned. but you could also have a bad bed. this can become harder to bare as time goes on, not easier. you could also not be at the right temperature. science says its easiest to fall asleep if its really fucking cold, but you're slightly warmed by the blanket.

>>17095915
noise may also be an issue. some people think that some sort of stimulation helps them fall asleep simply becuase tossing and turning for 20 minutes (the max 'healthy' time it takes to fall asleep) is too boring. so tehy insist on music, tv, etc. consider turning off all those distractions for a whole week to test yourself. one night isnt enough.

yet another thing to consider is your brain itself. its hard to fall asleep when you are worried. to help me sleep i tend to lay out all the clothes i know i will be wearing the next day, as well as line up literally everything i will need before owkr. this makes my morning really easy. dont have to remember where anything is, or pack a bag worrying about time. when your brain knows everything is in a row, it relaxes. my mornings are easy. wake up, drop a deuce, brush my teeth, do my hair, put on an outfit i dont have to pick out, grab a bag, out the door. that easy.

an extension of that is sometimes your brain keeps you up thinking about hwat you need to do tomorrow. its suggested that you do something like make a 'to do' list of everything that needs done the next day. even if its stuff you do daily. organizing a list convinces your brain not to worry, cuz everything you need is on that piece of paper. it doesnt have to memorize or figure out a timeline. cuz thats already done!

if you do homework/are in school, NEVER put off homework to be done in the morning before class. your brain swill stress over this. anything similar as well. if its due tomorrow, you finish it today.

>>17095917

getting a full 9 hours of sleep EVERY NIGHT. set your alarm clock for no more than 1 hour later on the weekends. go to bed at the same time as you do on weekdays. after two weeks your body will have adjusted to this sleep cycle and you will fall asleep easy.

your body doesn't just react to how much sleep you get or when you wake up, but also when you fall asleep. mkae it a habit to fall asleep at the same time each night and your body will keep up with that. even if you took a nap in the day, it will try to fall asleep at 10pm if thats the time you always fall asleep every other day.

Despite what I said earlier about how things can distract you at night, some people legitimately do sleep better with a little stimulation, or background noise of some kind. I personally fall asleep wihtint 30 minutes if I have some sort of story on. generally its narrations of creepy pastas. sometimes an episode of a very chill show (actions and loud shows should be avoided). genearlly i dont even actually listen. sometimes i do, but a lot of the time i cant focus and just wander into sleep. white noise (literally just a fan) is supposed to be the best. i prefer stories. if ur falling asleep within half an hour, you're not doing too bad. 20 minutes is the recommended time though. if you are awake for an entire 45 minute episode of television, its not helping.

https://www.supermemo.com/help/faq/sleep.htm

There are more sleep-related articles om that site.