/fit/ - Fitness, Health, Exercise, Dieting, etc

>>139266

It's 12.51 AM.

I'm still awake.

Make the most of your day and a healthy relationship to nighttime comes naturally. This doesn't mean the harder you work in the day, the better you sleep (but that's often true when you're healthy) but rather having fun and eating well are just as important or else you will greet the darkness with dissatisfaction and restlessness.

A riboflavin (vitamin B₂) deficiency will make it very hard to sleep at appropriate times.

• Miyamoto, Yasuhide, and Aziz Sancar. Vitamin B2-based blue-light photoreceptors in the retinohypothalamic tract as the photoactive pigments for setting the circadian clock in mammals. Proceedings of the National Academy of Sciences 95.11 (1998): 6097-6102.

☞ https://doi.org/10.1073/pnas.95.11.6097

As will either a diet high in polyunsaturated fatty acids (PUFA) or having tissues loaded down with PUFA from a long history of eating them, because PUFA works to destroy riboflavin with UV light.

• Cardoso, Daniel R., et al. Riboflavin-photosensitized oxidation is enhanced by conjugation in unsaturated lipids. Journal of agricultural and food chemistry 61.9 (2013): 2268-2275.

☞ https://doi.org/10.1021/jf305280x

Wake up early, and you will be tired sooner, duhh?

Start getting up when you want to get up. It'll suck at first but you'll start getting tired earlier. Also stay away from all screens (computer, phone, TV) for at least 30 minutes before bed, preferably longer. You can use melatonin too but don't make a habit of it, it should be an occasional thing. If you do use melatonin you don't need nearly so much as they sell the pills as. Get a 2mg or 5mg pill and just nibble a bit off of it, melatonin is plenty effective at the .1-.3mg range. No idea why they sell such massive amounts, marketing I guess.

Just go to bed when you want to a few nights in a row and before the week is out you should have a new schedule. Good luck.

>>139272

This as well. Maybe use it to get started and on occasion afterward, but don't rely on it as I found it didn't give me the most restful sleep.

Use f.lux on your computer or enable "night light" if you use win10. Turn the lights off in your house an hour before you want to go to bed. If you must have a light on, use amber or red night lights. LEDs and flourescents have too much blue light which screws with your circadian rhythms.

If all that fails, 5mg melatonin 30 mins before bed.

>>139266

Force yourself into bed at an early time like 9 or 10 so that you fall asleep faster. Don't look at your phone in the dark before you go to sleep. Drink water and eat healthy. Once you start sleeping earlier then you will be able to wake up early. For me, I go to sleep at 10 and wake up at 5 or 6. A good 7 or 8 hours of sleep each night. It's like nofap in the sense of its just self control.