TL/DR: From a theoretical standpoint, or a “mindset standpoint”, I am going to tell you how to get into bed willingly each night at the same time. Additionally, once you’re in bed, some ideas on how to fall asleep faster.
How to stop fighting yourself:
If you have a problem with getting into bed, you start off by first “killing the idea” of staying up late. In your mind, you must “give in” to the idea of going to sleep early. This is where mindfulness comes in. I remember a painful feeling would come over me when I got into bed at 8pm. I didn’t want to go to bed, there were so many better things to do. This made falling asleep and fighting these habits very difficult. However, over time, I gave in to this feeling, and let it happen to myself. This may take much time for some, but this process needs to occur so that you’re not fighting yourself tooth and nail to get into bed at the same time each night. You cannot have this feeling of anxiety, or fear of missing out on something, constantly haunting you. Here is my message to you, there is nothing to do, big guy, trust me, just go to sleep. Give in, and let it happen.
THIS IS THE MOST IMPORTANT PART: get rid of what is keeping you up, stimulus. Screens, drugs, alcohol, stress, coffee, pre-workout, get rid of it. You will be okay. I haven’t had coffee in 1 year, I never thought I would be able to quit. The first 2 weeks I quit, I wanted to die. My head hurt so badly, I had a headache for 2 weeks straight, and slept around 11 hours a night. I drank coffee since 18 and quit at 30. I probably drank around 5 cups a day, or 2 larges a day. Once I quit, fixing my sleep schedule was easy. And, the pain faded after a couple of weeks.
You can further give in to yourself by realizing the following logic:
Your hormones are positively affected by going to bed and waking up at the same time for the entirety of your life. Additionally, the same hormones are affected by sleeping a set number of hours. These hormones affect your weight, emotions, attitude, and energy.
“Nothing good happens after 9:00PM.” This is so fucking true. You are so burnt by this point, nothing you do after these hours is really going to help you in any way. The speed at which you do things is so much more efficient when you first wake up. All the people partying and drinking are really just fucking themselves up, you don’t have to do that to yourself to enjoy life.
There is no need to get up SUPER early, and any guy that tells you otherwise is trying to toot his own horn. Who gives a fuck if you get up at 4AM, I don’t, knock yourself out tough guy. Get up at 3:45AM for all I give a fuck. For people who are trying to get out of a bad way, you need to get up early, but pick a good time that works well for you until you’re on track. 7:00AM could be good, 6:00AM can be good, who gives a fuck. Just get yourself on track first, then worry about the earlier time. You don’t need to start getting up at 5:00AM all of a sudden if you have been sleeping until 10:00AM most days, that won’t help you. The only thing that matters is that you have a decent amount of time (at least 90 minutes) before you really have to start to get ready for your day, whatever that may be.
Realize that when you do get up early, there is nothing to bother you. It’s just you, and this alone time is great. You can think, write things down, and you have time before you leave to do so. I love getting up early and it’s still dark out, it’s a great feeling. It’s just me and my thoughts... and they are almost all positive thoughts in the morning. I can plan, journal, and execute things that are very important to me.
Okay, now for some tricks:
No caffeine (or if you really want to go down this road, no caffeine after noon).
No screens 90 minutes before bed (read a book, or lay there, you’ll be fine)
No mentally stimulating activities at all 90 minutes before bed, except maybe sex.
1mg of melatonin if you feel you need it. Benadryl or similar if you really feel the need. Benadryl actually really helped to get my sleep in order, I quit taking it about 3 weeks in.
Give yourself an 8.5 to 9 hour window to sleep.
High glycemic carbs about 1.5 hours before bed. Why? It keeps your blood sugar high, and keeps you asleep. I usually have 1.5 tablespoons of chocolate almond butter and a banana. Even on my cut diet, and I account for the calories. I sleep all the way through the night when I do this.
Cold room, big blankets.
Ear plugs if you live with people. And put them things in right. You gotta twist the ends, shove it all the way in, and let it expand in the canal.
Calm your head. Here is the trick. Lie down, then slightly sit up. Push your shoulder blades together, then lie back down. Scoot your tail bone down. Now your chest is poking out, and the bed is helping you keep it this way. Put your two hands, palm side down (don’t put your hands on top of each other, instead put one closer to the head side, and one closer to the feet side), on your stomach. As you inhale, say “one inhale”, then take a deep breathe (say it in your head, not aloud). As you exhale, say “one exhale”. Now count to 100. Go slower and slower, it’s okay if your breathe is shaky for the first ones, it’ll get smoother. As thoughts start to rush in, stay on track with the counting. If you get really lost, just pick up from the number you most recently remember.
I hope this helps you all get deep sleep. Do realize, sleep changes everything and makes you stronger. Without it, you will burn out. If you really want to be great, the first hurdle you must conquer is that of creating a sustainable, healthy life.
[–]hiem3w182 points183 points184 points (24 children) | Copy Link
[–]187oddfuture35 points36 points37 points (9 children) | Copy Link
[–]bearsonabus11228811 points12 points13 points (1 child) | Copy Link
[–]EmirSc6 points7 points8 points (0 children) | Copy Link
[–]CHAD_J_THUNDERCOCK10 points11 points12 points (1 child) | Copy Link
[–]Patreon ContributorMAureliusTRP2 points3 points4 points (0 children) | Copy Link
[–]stoicbotanist2 points3 points4 points (2 children) | Copy Link
[–]clouddevs2 points3 points4 points (1 child) | Copy Link
[–]Copypastable1 point2 points3 points (0 children) | Copy Link
[–]Trenned_out0 points1 point2 points (0 children) | Copy Link
[–]Capital_Recognition[S] 49 points50 points51 points (1 child) | Copy Link
[–]Rommel22138 points39 points40 points (0 children) | Copy Link
[–]SkaTSee10 points11 points12 points (0 children) | Copy Link
[–][deleted] 8 points9 points10 points (0 children) | Copy Link
[–]RedPillpls2 points3 points4 points (1 child) | Copy Link
[–]Whopper_Jr0 points1 point2 points (0 children) | Copy Link
[–][deleted] 4 points5 points6 points (3 children) | Copy Link
[–]Vision44410 points11 points12 points (1 child) | Copy Link
[–]Alt_Mayday13 points14 points15 points (0 children) | Copy Link
[–]do_it_or_leave4 points5 points6 points (0 children) | Copy Link
[–]lalaeticia3 points4 points5 points (0 children) | Copy Link
[–]420WEEB2 points3 points4 points (0 children) | Copy Link
[–]SirWrangsAlot1 point2 points3 points (1 child) | Copy Link
[–]ELI3k3 points4 points5 points (0 children) | Copy Link
[–]I_dontevenlift141 points142 points143 points (2 children) | Copy Link
[–]rma92105 points106 points107 points (1 child) | Copy Link
[–]rainier-351[🍰] 41 points42 points43 points (0 children) | Copy Link
[–]AbrocadoPie27 points28 points29 points (2 children) | Copy Link
[–]stonerninja930 points1 point2 points (1 child) | Copy Link
[–]FrontloadPain0 points1 point2 points (0 children) | Copy Link
[–]DrJuiceD17 points18 points19 points (6 children) | Copy Link
[–]JustSatan3 points4 points5 points (0 children) | Copy Link
[–]abitsloshed2 points3 points4 points (1 child) | Copy Link
[–]DrJuiceD2 points3 points4 points (0 children) | Copy Link
[–]huey7641 point2 points3 points (2 children) | Copy Link
[–]SelfUnmadeMan9 points10 points11 points (0 children) | Copy Link
[–]DrJuiceD1 point2 points3 points (0 children) | Copy Link
[–][deleted]15 points16 points17 points (7 children) | Copy Link
[–]philltered18 points19 points20 points (1 child) | Copy Link
[–]rpMadler7 points8 points9 points (0 children) | Copy Link
[–]rhodesian_centipede 1 points [recovered] (2 children) | Copy Link
[–]Proto_Sigma0 points1 point2 points (1 child) | Copy Link
[–]terpaway22000 points1 point2 points (0 children) | Copy Link
[–]RuskiyHawk15 points16 points17 points (5 children) | Copy Link
[–]KingOfAllWomen8 points9 points10 points (1 child) | Copy Link
[–]CHAD_J_THUNDERCOCK4 points5 points6 points (0 children) | Copy Link
[–]Alt_Mayday4 points5 points6 points (1 child) | Copy Link
[–]CHAD_J_THUNDERCOCK2 points3 points4 points (0 children) | Copy Link
[–]oofmydigestivesystem2 points3 points4 points (0 children) | Copy Link
[–]menoyzoe36 points37 points38 points (3 children) | Copy Link
[–]entrep416 points17 points18 points (0 children) | Copy Link
[–]Vision4444 points5 points6 points (0 children) | Copy Link
[–]TheDopestPope0 points1 point2 points (0 children) | Copy Link
[–]BeanNCheeze7 points8 points9 points (2 children) | Copy Link
[–]Whopper_Jr1 point2 points3 points (0 children) | Copy Link
[–]1962Throwaway19620 points1 point2 points (0 children) | Copy Link
[–]infamous323811 points12 points13 points (4 children) | Copy Link
[–]thismightnotbetaken12 points13 points14 points (3 children) | Copy Link
[–]infamous32388 points9 points10 points (1 child) | Copy Link
[–]thismightnotbetaken2 points3 points4 points (0 children) | Copy Link
[–]ThatsJustUn-American3 points4 points5 points (0 children) | Copy Link
[–]nknltl11 points12 points13 points (2 children) | Copy Link
[–]lpfield3 points4 points5 points (1 child) | Copy Link
[–]NeuralTech3 points4 points5 points (0 children) | Copy Link
[–]lookoutitscaleb4 points5 points6 points (1 child) | Copy Link
[–]Dr-Jenna-Tolls3 points4 points5 points (0 children) | Copy Link
[–]3SKRedPill3 points4 points5 points (3 children) | Copy Link
[–][deleted] 2 points3 points4 points (2 children) | Copy Link
[–]3SKRedPill1 point2 points3 points (1 child) | Copy Link
[–][deleted] 0 points1 point2 points (0 children) | Copy Link
[–]liamisic9115 points6 points7 points (0 children) | Copy Link
[–]loker19952 points3 points4 points (1 child) | Copy Link
[–]_A_L_3_X_0 points1 point2 points (0 children) | Copy Link
[–]phertick852 points3 points4 points (0 children) | Copy Link
[–]Alt_Mayday3 points4 points5 points (0 children) | Copy Link
[–]namenumbers5 points6 points7 points (2 children) | Copy Link
[–]KingOfAllWomen1 point2 points3 points (1 child) | Copy Link
[–]namenumbers1 point2 points3 points (0 children) | Copy Link
[–]wholewheatdirtydog1 point2 points3 points (0 children) | Copy Link
[–]Human_Official1 point2 points3 points (0 children) | Copy Link
[–]mr_sandmam1 point2 points3 points (0 children) | Copy Link
[–]ModeratorAbuseSucks1 point2 points3 points (2 children) | Copy Link
[–][deleted] 0 points1 point2 points (0 children) | Copy Link
[–]salizharov0 points1 point2 points (0 children) | Copy Link
[–]kabuto_mushi1 point2 points3 points (0 children) | Copy Link
[–]420WEEB1 point2 points3 points (0 children) | Copy Link
[–]adequatebeing1 point2 points3 points (1 child) | Copy Link
[–]soothaa0 points1 point2 points (0 children) | Copy Link
[–]rand0mletterz1 point2 points3 points (2 children) | Copy Link
[–]KingOfAllWomen2 points3 points4 points (0 children) | Copy Link
[–]Uesugi19892 points3 points4 points (0 children) | Copy Link
[–]SaveMyElephants1 point2 points3 points (1 child) | Copy Link
[–][deleted] 2 points3 points4 points (0 children) | Copy Link
[–][deleted] 0 points1 point2 points (0 children) | Copy Link
[–]chambercock0 points1 point2 points (1 child) | Copy Link
[–][deleted] 0 points1 point2 points (0 children) | Copy Link
[–]BuyRepsDitchThots0 points1 point2 points (0 children) | Copy Link
[–]shawalawa0 points1 point2 points (0 children) | Copy Link
[–]Helmut_Newton0 points1 point2 points (0 children) | Copy Link
[–]MR_GEN_IUS_0 points1 point2 points (0 children) | Copy Link
[–]1962Throwaway19620 points1 point2 points (0 children) | Copy Link
[–]SeasonedRP0 points1 point2 points (0 children) | Copy Link
[–]Americandreambruh0 points1 point2 points (0 children) | Copy Link
[–]DifficultContext0 points1 point2 points (0 children) | Copy Link
[–]myfakeaccount60 points1 point2 points (0 children) | Copy Link
[–]A_regular_lamp0 points1 point2 points (0 children) | Copy Link
[–]TheHayha0 points1 point2 points (0 children) | Copy Link
[–]youcanthandlethelie0 points1 point2 points (0 children) | Copy Link
[–]_A_L_3_X_0 points1 point2 points (2 children) | Copy Link
[–]PS2Errol1 point2 points3 points (1 child) | Copy Link
[–]Punstatostriatus0 points1 point2 points (0 children) | Copy Link
[–]PS2Errol0 points1 point2 points (0 children) | Copy Link
[–]TRPChadlite0 points1 point2 points (0 children) | Copy Link
[–]Xogenn0 points1 point2 points (2 children) | Copy Link
[–]Ebrii0 points1 point2 points (1 child) | Copy Link
[–]Don_Himself0 points1 point2 points (0 children) | Copy Link
[–]LuvBeer0 points1 point2 points (0 children) | Copy Link
[–]iHairy0 points1 point2 points (4 children) | Copy Link
[–]Capital_Recognition[S] 0 points1 point2 points (3 children) | Copy Link
[–]iHairy1 point2 points3 points (2 children) | Copy Link
[–]rombios1 point2 points3 points (1 child) | Copy Link
[–]iHairy0 points1 point2 points (0 children) | Copy Link
[–]Shawnfei630 points1 point2 points (0 children) | Copy Link
[–]throwaway-chemist0 points1 point2 points (0 children) | Copy Link
[–]111Dx0 points1 point2 points (0 children) | Copy Link
[–]MCAsomm0 points1 point2 points (0 children) | Copy Link
[–]ZeppKfw-5 points-4 points-3 points (5 children) | Copy Link
[–]ralstig0 points1 point2 points (4 children) | Copy Link
[–]ZeppKfw1 point2 points3 points (1 child) | Copy Link
[–]ralstig0 points1 point2 points (0 children) | Copy Link
[–]Hyperf0cus1 point2 points3 points (1 child) | Copy Link
[–]MoneyMakin-5 points-4 points-3 points (1 child) | Copy Link
[–]AbrocadoPie5 points6 points7 points (0 children) | Copy Link
[–]Earthonaturtle-5 points-4 points-3 points (0 children) | Copy Link