Guide to God-Tier Sleep

1. Determine a Schedule
The more consistent you are about your bed-time and wake-time, the more concentrated your bodies sleepy time’ chemicals are and the easier it will be to fall and stay asleep. You need between 6 and 9 hours of sleep-varying by age and individual.

If you struggle to fall asleep, still get up at your predetermined wake-time, stay up for the entire day, and dont go to sleep until your regular bed-time. You may be very tired doing this, but keep repeating. After a few days your body will adjust and fill that block of time. Dont nap during the day.

For example, Pepe decides to go to bed at 11pm and wakes up at 6am. The first night, he turns off the light at 11pm, but doesnt fall asleep until 2am. He still gets up at Gam. He’s tired that day, but makes it until 11pm the next night. He then sleeps from 11pm to 6am, even though he could sleep longer due to the deprivation of the previous night. The following night, he repeats and sleeps soundly.

2. Daytime Behavior Influences Your Sleep

Exercise Get out and move a bit. Pick an exercise that works for you, even if you start with just walking. Exercise is shown to grow new brain cells, it’s considered an 'active rest. When bed time comes, make sure your body is as tired as your mind

Go Outside It helps your body clock. Get some light. If you work in an office try and be by a window. There is also some evidence that exposure to nature lowers stress. Sun is important (even if you hate it).

Eat Right Make sure you are getting a balanced diet and not eating lots of junk food. Avoid having your largest meal in the evening, which may cause indigestion for some and weight gain in others. Maintaining a healthy body weight is important to keep your breathing and airways clear.

3. Before Bed

Wind down an hour before bed Do a relaxing activity like reading or watching light TV. Avoid vidya and browsing 4chan. Some people find a warm bath and/or meditation helps them calm their mind. Avoid the telephone, messaging, and work related activities

Bed is only for sleep & sex This trains your body to associate your bed with sleep and only sleep. If you get laid, high five, that’s a pass (and considered a form of active rest).
Don’t use backlit displays after dark It’s not only the actual display, but also the brain activity as a result of those displays. Turn off vidya, stop messaging, and stop shitposting on 4chan Light falloff is an inverse square, so laptops and mobile phones are logically worse than TVs (since you sit closer).

Make it dark & quiet Light and noise can interfere with sleep. If it is not possible to control the environment, some people find sleeping with earplugs or white noise is
helpful. For light, eye shades can be wom. thout

4. During the Night

Get comfy Room should be cooler, get under your blanket for warmth. Find a mattress that you find comfortable, the technology’ doesn’t matter since it’s all just a different way to distribute body weight.

Sleep on your side or stomach Air flows easier in these positions, making for potentially better sleep - especially if you have a sleep disorder (like sleep apnea). Keep your neck at a natural level, dont create a wedge with your pillows (it obstructs airflow and can hurt your neck). You can use a giant pillow to keep from rolling on your back.

If you wake up Instead of watching the clock or laying there frustrated, get out of bed and read. When you feel sleepy again, go back to bed and try again. The key is to not train your mind to 'stare at the clock which may cause anxiety that is counterproductive to sleeping.

5. Revisit your Drugs/Medications
Sedatives Long term sleeping pill use gives only the illusion of more sleep. Sleeping pills suppress slow wave and REM sleep, hurting your sleep quality. Tolerance is inevitable, causing inter-dose withdrawals that may get mistaken for requiring a stronger dose rather than removing it. Many doctors fail to recognize this, so be aware of the possibility yourself

Stimulants Avoid stimulants such as caffeine, nicotine, modafinil, amphetamines, or cocaine. ADD/ADHD medications helpful effects wear off before the androgenic properties stop, so if you must take meds try for earlier in the morning.

Supplements Just because it’s 'natural and over the counter doesn’t mean it’s not a drug. If you take melatonin (hormone), for example, your body will down regulate it’s natural melatonin making the effects short term

Pro-Tip: If a drug has a commercial or claims to be 'non-habit forming,'t either doesn’t work, they are full of shit, or both. Addiction = pain learned relief

I still can’t sleep…
You may need to see a doctor. Avoid psychiatrists, the only tools they have are drugs. Most long-term sleep related problems are physiological rather than psychological Instead see a sleep medicine doctor at an accredited hospital or medical park