Would like to apologize to @megane-kun for not being able to respond sa sleep stuff kasi nag comment ako and boom nautot si Lemmy hindi nag register ung reply ko. Forgot about it until now so bawi bawi na lang me lmao.
As with all advice, please do take these points with a grain of salt and YMMV.
- Avoid all tech 1 - 2 hours before bedtime: This was EXTREMELY hard for me, because reddit and emails. I slowly wean myself off by: using f.lux for desktop and I believe may mobile version (paid nga lang) to get rid of blue light. Personally the setup worked for me, parang bigla na lang nag register sa brain ko na ey it's time to cool down.
1.1 Kung hindi makaletgo ng devices, just make sure lahat ng scrolling/socmedding is not on your bed: Basically, reclaim mo lang ung kama mo as a place for naughtiness sleeping and not a place for scrolling. I can say that this surprisingly worked for me.
- Last meal 2 hours before bedtime - YMMV, because pag tinamaan ka talaga ng gutom poutain tlaga. But I find na mas ready ako for sleep.
- In relation to 1.1, have some sort of an evening routine. Let this routine register in your mind na "ah, I'm doing x routine, therefore I must get ready to sleep". It is unnoticeable sa simula, but once you get the habit in, sleeping will be slightly easier. I believe si James Clear mentioned this as sort of "chaining" your habits. I.e. parang Street fighter combo, but to put you to sleep instead.
Said routine can be anything (basta wag masyado active ang requirement for brain and body): Preparing a cup of tea, preparing the plate, opening a pack of biscuits (pwedeng fita to digestibles also random lang baket digestibles ang tawag ng British lol). If it has become a formed habit, the very stimuli (ung amoy ng tea, the opening of the package, etc.) parang dahan dahan kang tinetease to go to bed. Sorry di ko ma explain pero basta para syang nag ttriger ng kaantukan mo. Syempre wag ung scrolling na habit, make it something tech-free.
- ASMR - YMMV. It has worked for me before, but now, parang nag heheckle ung utak ko pag nakakanood ako ng intentional asmr (pre, pinapatulog mo lang ako pre d na ako mabibiktima yan, said the brain to the idiot who couldn't sleep).
Nag transition ako to unintentional ASMR, then to Radio Garden, which is basically radio surfing for pure talk shows, and doze away. I find that the more unfamiliar the language, the better, kasi you can't really process what they're saying and you kinda doze off.
So ayun. This has helped me at least. I hope it helps someone out as well.
Be assertive with your sleep schedule mga phlemmings, your body will thank you for it. Paglaban mo rin naman paminsan-minsan sarili mo, wag lang ibang tao hehe.
EDIT: Formatting.
