The bed only to sleep, do not watch TV or phone in bed, do not sleep in other places except the bed, try to get ready and always get up at the same time, when it is dark and quiet try to sleep 8 hours, no heavy meals before bed and lots of exercise …last resort: medication
Discussion
Hygiene and routine is where I struggle/face barriers - you are very correct! It’s something I’m trying to fix!
Great list. I might add getting unfiltered sun exposure on eyes and bare skin shortly after sunrise (sunny or cloudy). As well as keeping your home as dark as possible after sunset. This combo will regulate your circadian rhythm and release natural melatonin in a strong way at nighttime.
Yes, the problem is when you are going to sleep late, you’re not able to be awake for the early morning sun! I also don’t regulate and produce melatonin naturally! I sometimes take melatonin but not every night!
I suggest tapering to zero supplemental melatonin ever. Ideally cut it cold turkey. It disrupts your bodies natural production of melanin as well which often leads to neurodegeneration, melanoma, and autoimmunity. I can share more if interested.
Thank you, that’s okay - I’m a thorough researcher so I’ll have a good deep dive! I’ve not taken it for around a month whereas previously, I was taking it every single night! I’m always aiming for no pharma products!