Help how to fix my sleep schedule??

[memento-mori]

i really need to fix my sleep schedule. got any tips?

 

[pharma]

mirtazapine is the only thing that worked for me lol. i take it before bed and i have tried to will myself to stay up and doomscroll on youtube but i'm out cold in about a half hour to an hour

 

[Brokensaddle]

Count sheep, do some math's
Listen to a boring podcast
Personally I just think about crap my life and how dreams will never become reality and that's enough to ball up bed

 

[hapiraki]

maybe try change it little by little if you have the time? that's what i did!!
having something to wake up for in the morning is helpful too, so maybe tell yourself you'll go on a walk in the morning or afternoon if possible

 

[memento-mori]

mirtazapine is the only thing that worked for me lol. i take it before bed and i have tried to will myself to stay up and doomscroll on youtube but i'm out cold in about a half hour to an hour

i take melatonin before going to bed. usually 1 or 3mg.

 

[pharma]

i take melatonin before going to bed. usually 1 or 3mg.

mirtazapine is prescription only, so you might wanna ask your dr about it. my psychiatrist also suggested melatonin but mirtazapine also treats anxiety and depression so its a bonus

 

[Lest3]

Pull and all-nighter and then go to bed at your desired time

 

[memento-mori]

Count sheep, do some math's
Listen to a boring podcast
Personally I just think about crap my life and how dreams will never become reality and that's enough to ball up bed

it's weird, i feel drowsy and sleepy in the evening but struggle falling asleep when i go to bed.

 

[_Gollum_]

Pull and all-nighter and then go to bed at your desired time

Do not do this. It'll work for at most a week and then you'll just go back to where you were before and have to restart.

@memento-mori, what exactly is the problem with your sleep schedule that needs "fixing"? Just that you go to bed late? If so, it could just be that you have a later natural bedtime.

 

[Obsidian_Ichor]

If I ever decide to sleep, I do a ton of exercise like running, boxing, pushups, lifting weights e.t.c. though anything strenuous should work too. Once your body feels exhausted it's easier to pass out.

Also using electronics right before bed or when you can't sleep probably won't help unless you got a blue light filter, since the blue light tricks your brain into suppressing melatonin production or some shit.

 

[continuing]

I know is cliche, but is because it works, for one day, even thought you really want to sleep stay out of bed, do some exercise, i promise at night you will be tired.
You do that once, and gets easier.

 

[Lest3]

Do not do this. It'll work for at most a week and then you'll just go back to where you were before and have to restart.

Works fine for plenty of people. If you cant maintain a consistent sleep schedule that's a completely separate issue

 

[_Gollum_]

Works fine for plenty of people. If you cant maintain a consistent sleep schedule that's a completely separate issue

Anecdotally, perhaps. Scientifically, no [1, 2, 3, 4], and it is dangerous to play with your circadian rhythm. Do that enough times and you will mess up your body's sleep-wake cycles, thereby making your sleep problems even worse. At worst you may end up with a circadian rhythm disorder like non-24 sleep-wake disorder, where your bedtime shifts every night. (I have this -- it is not fun).

 

[Lest3]

Anecdotally, perhaps. Scientifically, no [1, 2, 3, 4], and it is dangerous to play with your circadian rhythm. Do that enough times and you will mess up your body's sleep-wake cycles, thereby making your sleep problems even worse. At worst you may end up with a circadian rhythm disorder like non-24 sleep-wake disorder, where your bedtime shifts every night. (I have this -- it is not fun).

None of those debunk what I just said except for 3 which only cites a study to back up a very trivial claim. All those really say is that pulling an all nighter isn't healthy... which is obvious. But its not like a single all nighter is going to kill you.

Besides, people with inconsistent sleep schedules have already messed up their circadian rhythm.