1. No Big Meal 4 Hours Before Bed
2. Microdose Melatonin (0.1 - 0.7mg) 60 Minutes Before Bed
3. 5-HTP And Lithium Orotate Just Prior to Sleep
4. No Screens 1 to 2 Hours Before Bed
5. Into Bed at A Predicted/Consistent Time
6. Repeat 3 Nights in A Row
There are a lot of others that help like certain oils, cold shower methods, timed sprints, adrenal extract, adaptogens, 20-50g high glycemic index carbs 30 mins beforehand, 85% or darker dark chocolate, and many others.
Even Benadryl or anxiety or certain sleep aids can work, as long as there is a specified plan of down dosing and off. As long as you abide by the same sleep and wake times into and out of bed, and avoid napping during the reset, I’ve even helped addicted clients get off of high dose chronic sleep medication.
Sun exposure or sun lamps upon waking helps a great deal. Having caffeine on the night stand to do immediately upon waking can aid the reset for those who tolerate it well.
Going to an old fashioned alarm clock and turning off all WiFi and having EMF blackout is a good idea to boot. If you’re really having a hard time, make sure that screens don’t exist in your bedroom and they effectively don’t exist after a certain time of day.
Blackout curtains, white noise, and weighted blankets work for a lot of people.
Breathing techniques and meditation are legitimate, but too long a subject for this post.
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