t4 isnt good for falling asleep, try ztn

actually legit, ztn has a nice brown tonality to it

good sleep hygiene:
do not use the computer 1.5-3h before going to bed; have dimmed lights at home during that time, do not do anything exciting. Do something that calms you down, some not too exciting TV or reading will do.
In bed, do nothing other than sleep or sex. Don't play around with your phone, don't read, don't listen to audio. If you cannot fall asleep for longer than 20-30min, get out of bed and do something calm in dim lights, like reading.
Have no light or sound around your bed when sleeping, use earplugs if needed. Make sure the bed is comfortable. Keep the temperature low in the room, cold outside but warm under the blanket is best.

Do enough of these and it should help.

Good suggestions. I'd recommend using a program called f.lux which will tune out the light from you computer that causes your brain to still think it's daylight. This isn't some hippy woo woo like I initially thought, really makes a big difference. Supplementing with D3 in the day and taking melatonin at night would also help. Also possibly look into your diet if you're having broader issues and try an elimination diet like the AIP diet which is designed for autoimmune issues or if you're still having issues with that something more extreme called the carnivore diet - just meat and liver. You can add foods back in one at a time to see how you feel once you establish a baseline of feeling well.

Had heard about f.lux for ages but finally installed it now, seems cool.

Doesn't cause any FPS issues with QL right?

If you have flux set so that at a certain time the colors change then it will cause fps drops when it starts to change, but once it's fully transitioned into the new color scheme the fps is the same as always.

\o/ thx

I believe the quicker transitions take much less resources. They're just not as pretty.

been using f.lux for years, excellent. There's also twilight and flux, which do the same for android.

Agree with all of that, except the not reading in bed part. Sends me right off.

You also forgot to mention anything about caffeine. If you must have a caffeinated drink just keep it to one in the morning, although you're probably best removing caffeine from your daily routine altogether.

The reading in bed has the downside of changing the associations in your mind about what you do in bed. Keeping the ritual as pure as possible in terms of what you do in bed is thus best. But few will stick to all of these sleep hygiene rules, and reading is good in several other of these aspects, so it still ends up being a positive for most.

Depends on the book. I staid up until 3am on a few occasions just finishing the next chapter.

>do not use the computer 1.5-3h before going to bed;

easier said than done... what im supposed to do then?

>have dimmed lights at home during that time, do not do anything exciting. Do something that calms you down, some not too exciting TV or reading will do.


what do you mean by dimmed lights? right now i only have my main light at the room, it has a harsh blue tonality, my small lamp that i used to turn on had a more orange-ish tonality unfortunately its now broken

also what is the difference from watching tv to watching youtube videos?

about flux, i've been using it for years, also use the native android orange filter set at 7 pm

easier said than done... what im supposed to do then?

What can I say, the habit is good if you can do it but few will do them all.

what do you mean by dimmed lights? right now i only have my main light at the room, it has a harsh blue tonality, my small lamp that i used to turn on had a more orange-ish tonality unfortunately its now broken

Both dimmer (just less powerful, less bright light) and less blue light is important. Just do it to the extent that you are comfortable with, see how it works. Here's an article on blue light. Your organe-ish light sounds like it was better, depending on how strong it was.

For youtube vs watching TV, let me go a little broader and give you a general sense of it.
You want your body to prepare for sleep in the 3-1.5h before sleep. Melatonin secretion and whatever else. Some things which are relevant in that time, then:

The closer to bedtime an activity is, the worse it is for you if it induces wakefulness. Most important is in bed, of course.
Less bright light is better. Less blue is better too
Less interaction is better than more. So computer or phone, especially if it's something intense - bad, TV or book - significantly better.
Less screentime is better, both due to interaction and the bright light staring at you.
Less physical activity is better.
Less emotion, excitement, stimulation, whatever in that direction is better. This can be personal and depends on what stimulates you, but amusing stuff is fine, but stuff that evokes strong, especially negative emotions is bad. So don't read emails about stressful work or that ridiculous politician's twitter. Note also that intellectual stimulation can be the worst. It seems to be for me, watching a lecture my mind can run wild trying to resolve various ideas and potential contradictions that I have in my mind between various concepts, prompting me to feel like I should write or think it through, or just making me feel like I should remember and make sure to comprehend the content. Not the state of mind you want to be in before bed.

Social media is terrible in this sense, because it's specifically designed to engage and excite you as much as it can. It's kind of like gambling for the brain, you never know what's the next thing that you'll see, and it's likely to be something that evokes strong emotions too, because that is what they'll try to give you to grab your attention.

So the difference between TV and youtube is that if you just click on a bookmark to a long video, somehow manage to not look at the recommendations (which are inherently exciting and attention-gripping), then close it afterwards, then it sounds very similar to TV. But if you watch short videos, picking them from a recommendation engine, so that you get the excitement of choosing, of finding something fun, and then you inevitably also get recommended content that is somehow stimulating, as the algorithm will want to feed you that sort of content, well then that is way worse than TV.

So that's the rough idea. Reading stressful work email on a bright blue screen in bed when you're supposed to sleep is the worst; spending the evening in dim lights doing calm reading or TV, then going to a pitch-black, cold room with no sound to sleep is perfect.

Another thing that I didn't see others mention is that endurance exercise, like long-distance running calms the nervous system. Different from say lifting, which for most is a positive because it gets you tired, but it still amps you up, so it's worse in terms of falling asleep. Especially if it's anywhere close to bedtime. Again, still way better than no sports!

That's that, note that I'm no expert, I've just read a bunch of mostly authoritative sources and retained the gist of them, so most of my advice should be in the rough ballpark of good for sleep ;P

furiously masturbate before bed time

My advice is to look at what you're doing during the day - are you actually using up enough energy? Sounds silly but if you're exhausted enough, you don't have time to worry about sleeping, you just do it.

Being half asleep all the time isn't the same as being tired, its more like not enough of either awake or asleep. Vicious cycle because if you've been half asleep all day, you're not really tired enough to fully sleep at night.

Second thing I would also suggest is to take note of how you feel about your day. Do you feel like the day is over when you go to bed, or do you feel like you're going to bed just because you have to? Just trying to keep it brief, but a feeling that the day is 'over' comes from being satisfied with what you've done, and having reasonable expectations of what you can achieve. Or, if you have something you need to do, at least try to make some progress. Of course if you're half asleep all day then its not easy, but thats the problem you have to push past.

Can be other things as well, going to sleep basically teleports you into the morning, and if you're not looking forward to the morning, then you don't really want to go to sleep. You have to go to sleep, but you don't want to. So that won't make it easy if your own brain is fighting against it. Since you don't fall asleep easily, naturally you'll be tired in the morning, which is of course not nice, so that reinforces the dislike of mornings. Then of course if you're not falling asleep, you look at the clock, the pressure mounts up, you must fall asleep - its too much pressure, you're too aware of what you have to do, it makes your mind race, you're consciously watching and waiting for sleep, but it doesn't come because you're too alert.

The only way you can fix it is to do whatever it takes to fall asleep on time, which is why I made the two points above - make sure you're exhausted, and make sure you're content with the day, check out your health, do all the things people say you should do on all those "how to get to sleep" guides, like no blue light before bed, no exercise right before bed, make sure the room is pitch black, etc etc.

Also I saw this the other day: https://www.independent.co.uk/life-style/fall...20991.html

Excellent advice. Another thing that springs to mind is sleeping with a regular schedule, that is possibly the most important thing. Within 30 minutes of a particular time each day. If you can't fall asleep at the same times, then still get up at the same time daily, nap a bit during the day, that's better than oversleeping. As long as it's not close (6-9h) to bedtime. A little bit of a habit for the circadian clock should be developed in 7-10 days.

As you say though, it's very important to realize that these habits may not matter if you're very stressed at work and just feel like you're waking up to hell each morning.

i have set my alarm to 10 in the morning again ( i was waking up at 2pm... i make money online so i dont need to commute or have a boss, thank god, but it fucks my shcelude up)

i will try to keep at it even if i feel tired, lets see if in a week or two i feel better

im going to bed at around 2:30 AM, so that is 7:30 hours of "sleep" ("" because I don't sleep for 7:30 hours obviously, im just in bed)

what i dont get is how people do it... most people go to sleep late in the weekends at like 5 AM and arent tired throught the week

i feel like if i manage to create the habit i will fuck up if i go to bed late just for one day

it's a very difficult habit to keep, but it's way easier once you're in that habit than when you're trying to develop it. I'm not sure how much one failure messes up the habit, but somewhat significantly, and it's quite important that you get back to it very soon. I think you can sort of retain some of the habit if you just get up at the right time, try not sleep too much during the day and keep at it until it's normal again, but easier said than done. Lord knows I've not been able to do it consistently, but I've always felt the difference when I could, so good luck with it!

tbh i sit on my computer most of the day, i walk for like an hour on my treadmill while i shadowbox with small dumbells and watch some podcast, i am not a fat ass im slim

i hate where i live and im focused on making money and i have to pay taxes which sucks

my life quality would improve if i moved into a nice house somewhere else however i must first save said money

Honestly there are so many things that can cause this. Its complex.

It will take experimentation to find what works. Maybe shadowboxing on a treadmill isn't enough exercise, but I doubt its just that. Loads of people don't do exercise, but sleep fine. However, it can't hurt to use exercise as a way to force yourself to be exhausted enough to sleep, just so that you get used to falling asleep again, so it becomes second nature again and you don't need to use the exercise anymore.

Since you don't really need to wake up on a certain time, it could also be good to only go to bed when you feel like it.

So, what you could do is, when you feel tired enough, try to sleep for 30 mins, if you can't, then get up and do something else until you feel tired again. If you only give yourself a 30 min window, then the only time you will fall asleep is within 30 mins, and so hopefully you will kind of train yourself eventually to get to sleep within 30 mins. Also if you lay in bed for longer than 30 mins, you are half asleep, so the longer you spend in bed, the harder it gets to fall asleep, because you are resting, your heart rate is lower and you're not using any energy on physical or mental tasks. So I would say don't lay in bed too long, since its kind of self defeating. It sounds counter intuitive but by getting up and going back 2 hours later, could get you to sleep faster than laying there waiting.

Also don't put pressure on yourself to fall asleep, try to accept it either way. You fall asleep, fine, you have to get up and do something else, fine. So think something like, "maybe this time I'll fall asleep, if not, I'll do XYZ for a bit then try again", rather than, "Right I've got 30 mins to fall asleep, I MUST do it, come on come on fall asleep!".

I have tried the "just go to sleep when you feel to" approach but I can stay up in the computer unil 6 am.

I've also tried waking up in the middle of the night, and i end up going to bed at 5 or 6 am.

I know can afford this since I dont have a job however I would like to wake up earlier and get some sun.

Maybe if your mouse is finally a proper WMO replacement I will be able to finally sleep )

all good advice imo, which enforces my view that if you exclude few (mainly American) loud fail trolls, the core of ESR has many knowledgeable and interesting ppl.

No real trick other than instead of overthinking, try to let go as that's what gets you to fall asleep.

Allow thoughts to come and then pass wihtout judgement

Count sheep.

if22 demos

underrated post

Be very active during the day and you should sleep well.

Watching cs always works for me

I have prolly the worst day-night regime possible sittin behind PC till like 5am when i become fully exhausted and literally faint in bed. Then havin to wake up next morning totally broken, sometimes havin a 1-2hr nap after work at around 18pm, then same circle repeats. Ive been like that for years and years,but during rare periods when i tried to keep my sleeping habbits more human-like i used to have some of those tricks which seemed to work:
1) Usually the main cause of beeing unable to fall asleep apart from not giving away enough energy, is your brain keepin on thinkin about smth when in bed. So try to repeat to yourself in your mind "i'm not thinking about anything, i'm not thinking about anything" ,combine it with slow deep breathing and in few mins all your unnecessary thoughts are rly gone. Scientiically the most meditating method of breathing is 4 sec inhale 7 sec exhale, but that way just make me gasp, so just deep relaxed and natural breathing would be enough.
Another way to throw off any thoughts is forcing yourself to put some delirium going in your mind. Like think about random words or things which are completely unrelated to each other without any logic behind. Smth thats going on in the head of 50 IQ mentally handicapped. That way your thoughts are getting replaced by chaotic imagery, which is more natural pattern when in sleep
2) Sounds stupid but its easier to fall asleep when your pillow is cold rather then warm, sometimes i had to put it to the balcony with - temperature b4 sleep and it actually worked lol

Another way to throw off any thoughts is forcing yourself to put some delirium going in your mind. Like think about random words or things which are completely unrelated to each other without any logic behind. Smth thats going on in the head of 50 IQ mentally handicapped. That way your thoughts are getting replaced by chaotic imagery, which is more natural pattern when in sleep

That's quite interesting! I've done some mindfulness patterns, usually at least trying to prevent racing thoughts, sometimes following breathing or whatever, but I've never tried this. Perhaps I should!

Sleep and wake up at the same time everyday and if you’re late try to keep it under an hour.

Exercise daily. Eat healthy.

Done, you are now a reasonable human being who can sleep.

cross your big toe over the one next to it. both feet.
If that doesn't work.....
cross the little toe next to the big toe over the big toe. both feet.


smoke weed.

Earbuds work for me. Also make sure you use up your energy. Dont eat past 8 a single aspirin works for some ppl

try running 30 minutes-1 hour, drink a chamomile tea, try this on your pc https://justgetflux.com/
and in general try going bed every night at the same hour and not after midnight possibly

tricks to fall asleep to: https://www.youtube.com/watch?v=Ddoc0NuncRo

variations of autogenic training is probably a worth a try. and watching quake demos in bed never fails.

White noise used to help me

see a Dr for your sleep acmia

Go to bed early.

No electronics at night. Rather take a book with you.

No electronic devices in your bed room. No lights in your bed room. Especially blue lights (https://www.health.harvard.edu/staying-health...-dark-side)

Darken your windows as well as you can.

Healthy lifestyle, but no sports before bed time.

Work out during the day but not right before you go to sleep.

get a memory foam pillow

a crap old feather pillow, feels like sleeping rough in a cave compared to memory foam

Try CBD oil. It lessens anxiety and will help you get to sleep if taken before bed.

I actually sleep really well no matter how bad my routine is with one simple tip. I just go to sleep when my body feels like going to sleep and I lay for hours until I do. You just need to have the patience to wait to fall asleep and if you keep doing it, it gets easier.

hit tha blunt

most obvious answer

Watch TV. Surf the internet

try hard drugz like benzos

and if you end up by thinking sleeping is useless and you don't feel any anxiety cuz of this state of mind that you perhaps mastered, then try methamphetamins.

bad advice

"drugz r bad mkay ?" (c) southpark

bad advice cuz people told you it's a bad advice, but have you ever experimented by yourself ?

almost nothing is bad in this world, if not falling into excessive excess :D

that said only drug you have to avoid is heroin, except if you're a pure loser irl and you don't see any purpose in life, then try it, but beware, it will transform you to a no-life larva. The effects are god-like tho, it's like you know there's no hope left, but you feeeell sssoooo good only thinking of this idea.

but like i said heroin = bad
morphin = bad, just for medical usage, no point taking it recreatively, useless and dangerous in the long term
alcohol is a shit drug aswell, but most people got high tolerance to it, are used to it, it's in their genetics, but i don't recall any heavy alcohol addict that didn't encounter physical issues, as well as psychological ones, at least if taken for many years without control. That said alcohol is the easiest drug to get and it makes you either euphoric, angry, or sad, depends on your mood when you're taking it, it's still worth a try, but it's the drugz only for very shy people, or people that are bored and need something to stimulate them
weed = best drug, harmless, if you don't have any mental illness it's even more the bestest drug, less harmful than cigarettes, much better effects, no physical effects in the long term, only psychological + you can control what the amount your smoking everyday. That said the only down-side perhaps, even for a sane person in his mind, is in the very long term if you take more and more each month, might cuz heavy anxiety and paranoia, but that's all, nothing to be much worried about it, overall safe drug
benzos = people are always scared by even only the name of the drug, but we're all diff people and we do react to the drug with different sentivities, benzos if not overabused can fix many mental difficulties, like removing chronical insomnia, deep anxiety and so on. No secret why it's also used as a medical drug.
exctacy = best drug if you like to party spart1e, listening to music you love without even getting bored of it for like a whole night, this isn't the kind of drug you'll take everyday, cuz it's not THAT addictive and what's the point of taking it if you're no partying nor want to listen to music ?
cocain/coke = mid-level drug, the kind of drug you have to take when you're rich and in a high social environment, it makes your creativity go 110% higher, it makes your confidence 110% higher, it makes you feel your environment in a different and often much pleasant way. Cocain if not abused (cuz if heavy abuse, you might end up with an overdose) is prolly the average benchmark of any other drugz
lsd = harmless, but can answer many of your existencial questions, overall not really an interesting drug unless you really know what you want to know/feel
methamphetamin = bestest drug ever BUT also one of the hardest one. But the effect it gives to your mind are prolly unmatched, it's like, you can become a "super" human, somehow. It's worth a try if you want to increase your productivity by 110%, increase your confidence level by 110%, don't feel the hungryness, don't feel tired (work 110% better than cafein). But cuz it's a hard drug, there again, be careful, don't abuse it else everything will turn around your meth dose.

I've done pretty much everything in the past when I was younger.
had friends who OD'd from heroin and died, had a friend who suffered a fatal allergic reaction to an ecstacy pill (he'd done it lots before and was completely unpredictable)
I simply can't be arsed writing a long essay giving my opinion/experiences about each drug but in particular I think meth and benzos are extremely damaging and easy to abuse irresponsibly.

had friends who OD'd from heroin and died

didn't say any hard drugz if abused ain't dangerous at all, it's actually the opposite, we agree there.
but also you have to put the context, why did they take heroin daily and what was the process that made them get od'd. You just can't put all the problems on the drug itself, you can even die if you drink too much water at once without going to piss etc.
people are different and we pretty much react differently to each drugz. The only thing that applies for everyone is abusing the drug and dying from overdose.
and look, you've done pretty much everything in the past and you're still alive, right ? :)

meth is basically giving a fighter jet to someone that just got his driving license and let him pilot the plane without any instructions and the risks he can encounter.

meth is made by nature ? If so, if you can take it and it's not poisonous, why would mother nature create this substance ?

opium/morphin is good for medical usage only
ecstacy is a recreative drug, but because it's a drug, ofc there's not 0 risks by taking it
heroin is a very particular drug, but i have a tendency to think that it's made for people with 0 hopes left in their lifes and them finding no other way to "end their lifes and suffer less", this is one of the reason i don't like this drug, but if at least it can give some (even fake) happiness to those that don't want to keep living, why not ?

imho the issue isn't the drug, it's the people minds and being VERY uneducated about how to use this or that drug properly, most of young people start drugz with high dosage and don't give a shit about the rest, all they want is getting like ULTRA high
same issue with alcohol, most young guys drink 1 bottle of hard alcohol without estimating the risks etc, and look, alcohol actually kill more young people than any other hard drug

WMO
M
O

still no one has tried crossing their toes.

https://youtu.be/fOhTLe2-zlg

fml