08-22-2021, 04:26 AM
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#23118
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Blu-ray Samurai
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Quote:
Originally Posted by Xtempo
i wonder if I deep psychological issues that prevent me to relax and sleep well. I have to listen to music in order to fall asleep but then it still takes awhile. my whole rhythm is messed up. i get up too early and go to bed too early as well. I wonder if I should see a doctor.
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[Show spoiler]Do you basically go to bed at the same time, and for how long have you been doing it on this schedule?
Your body gets used to a schedule and it takes some work to get it conditioned to a new schedule.
My best advice is to avoid caffeine, alcohol, in general. Sleeping pills, over the counter or otherwise are not good for you. They give a forced sleep that isn't healthy and they prevent your body from developing proper, lasting sleep hygiene.
Make sure your day is very taxing. Do a good hard workout early in your day. Avoid napping. Be engaged and active throughout the entire day. You don't need to be soaking up the sun, but a little time outside, exposed to daylight, does wonders for the circadian rhythms. The human body literally builds up a sleep pressure throughout the day. The more pressure you build, the harder and deeper your sleep will be when you allow it to release at the end of the day.
If you just sit around all day and aren't being active, your sleep hygiene will suffer.
Set a definitive, non-wavering, sleep schedule. You could survive on seven hours, but most people ideally need 8-9 hours of sleep a day. Whatever you decide upon, you must follow it like a religion. If your goal is to be asleep at midnight and wake up at 8 in the morning, then you need to manage your time to where you are going to sleep at midnight, every night, without fail.....and, when 8 in the morning rolls around, you need to get out of bed and stay out of bed. Keep the schedule you devise and your body will eventually reset to it.
Try to avoid eating a big meal right before bed. Try to avoid drinking a lot of water right before bed. You should get your last drinks in probably a couple of hours before settling in to bed.
Give yourself an hour of wind-down time. Get off the internet, close all your screens, lower the lights, and find relaxing activities to do that will help you transition to sleep. I usually do some light, static stretching, tissue massage, and reading in the last hour before I ultimately fall asleep.
There are also great breathing exercises and wind-down meditations you can adopt which will relax you. These are especially helpful if you wake up early in the night (for a bathroom break), and you need help to get back to sleep.
Resetting your body clock takes time, though. The reality is that, depending on how drastic a time shift you're trying to adopt, the first week will probably have at least one day where you will wake up early, can't get back to sleep, and will have to stay up the entire day. That's okay, just remember to keep that strict schedule. If 8 in the morning comes and you only got 4 hours then, hey, you have to respect that schedule and still get up, stay up. It's because of this that I advise someone starting a reset to try and begin on a part of the week where they don't have crazy demands which would potentially put them in harm's way if they were too tired (like a roadtrip). Try and start during a time where you know that you can safely be tired and still safely get through your day.
Don't sleep in past your wake-up time, nor should you be late in getting to bed.
Be patient. Take your time. Be safe. 
Last edited by BeastCreatureTrapper; 08-22-2021 at 04:34 AM.
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