Since sleep is important for muscle gains:
how can i get myself to go to bed earlier?
i can't sleep before 11pm most days
only things that make me tired earlier are excessive amounts of sport(i can't do that daily) and weed (i shouldn't do that daily)
Stop taking caffeine before bed.
Get up early.
>>40925002
im doing both, i sleep from 11:30pm to 6:15am, im just not tired earlier
Valerian root
Neuro sleep
im not searching for a medicine, i want a trick i can do easily. if i'd take substances as solutions i would just go for weed
Read the bible or watch Kripparian videos.
>>40925281
>Read the bible
filthy infidel
Use F.Lux on your computer/laptop/phone. In fact try not to use anything with a screen for like 1hr before sleeping.
Read a book. Don't go to gym in the evening. Don't eat loads before bed. Keep your room neat and tidy (cluttered room = cluttered mind).
>>40925281
>or watch Kripparian videos.
make your room as dark as possible and as dead silent as possible and a bit cooler than you normally prefer. you will fall asleep in minutes in the proper environment. most of the time, its temperature. cool = sleep, warm = no sleep
>>40926013
>cool = sleep, warm = no sleep
the classic summmer dilemma
I personally meditate for around 30 minutes before hitting the bed and then focusing on nothing but my breathing until I fall asleep. It's what I found works for me after working overnights for the past 4 years in a desert.