Help How do I fix my sleep schedule?

[a-fond-farewell]

I've absolutely horrendous sleep right now, but my mental and physical health is literally better tenfold with enough sleep and an apt schedule. So I'm curious to here from y'all to see what y'all do to fix your sleep?

 

[Goth]

one thing that worked for me was not using any electronics an hr before sleeping
i had to put my phone across the room for the first week or two bc id instinctively open it when i first started doing this

having a nighttime routine with this helps as well - look up sleep hygiene routines to get an idea of things u could try to get rdy for bed at the time same each night

my friend uses a blue light dimmer on their phone and pc a few hrs before bed. never worked for me tho since i found it more difficult to get off my phone and stick to my sleep schedule

 

[Alexei_Kirillov]

This is for extreme cases but the overall tips should work for anyone: https://web.archive.org/web/20221202132701/http://non24.blogspot.com/.

TLDR, in decreasing order of importance:
[1] Evening restriction of blue light: using yellow glasses and (dimmer) yellow and red lamps. Lighting changes occur at the same times each night.

[2] Using the "Relaxation Response" to relax and fall asleep (to shut down the cortex and avoid anxious thoughts).

[3] Rising at the same time every day.

[4] Going to bed at the same time every night.

[5] Sleeping in a light-proof room (pitch black).

[6] No arousing activities within an hour of bedtime.

[7] Exposure to bright blue light upon waking.

[8] Using white-noise generators to screen-out abrupt sounds (e.g., leaving a box fan running in the background).

[9] No caffeine or alcohol after noon.

[10] Vigorous daily exercise.

[11] Eating a healthy balanced diet (natural foods).

[12] No sugary foods within three hours of bedtime.

[13] Finishing dinner at least 3 hours before bedtime.

[14] Eating a larger number of smaller meals rather than few large ones.

[15] Adequate hydration, ceasing well before bedtime.

 

[StupidCat]

I'm in the process right now. Been sleeping like 5-6 hours a day going to bed at 6-7am and waking up past noon.
Been trying to go to bed one hour earlier every day. Taking a hot shower before bed and reading some boring philosophy book before sleeping.
It helped. I'm also trying to wake up earlier every time and doing more physical activities during the day so my body feels tired at night.