HOW TO SLEEP BETTER - ASK ME ANYTHING AND I WILL HELP SOLVE YOUR SLEEP PROBLEMS

LISTEN UP

If you are one of those people who takes hours to fall asleep, wakes up in the middle of the night, gets a seriously fragmented sleep or has any other sleeping problem this post is for you. This is how you fix your sleeping habits. If you do all this stuff I PROMISE you will improve your sleeping and you will be better off mentally, physically and spiritually. You probably won't even need to do all of the steps, and for most people just doing the first two or three will likely result in better sleeping.

STEP ONE:
Use your bed ONLY for sleep and sex. Don't read, eat or lay in bed thinking, and most importantly NEVER use your laptop or phone in bed. This alone is probably enough to fix most sleeping problems.

STEP TWO:
Keep your room cool at night. If you are cold, put more blankets on the bed, but don't put too much clothing on or you will get too hot and either won't be able to fall into a deep sleep or will spend the night going in and out of a very light sleep. My suggestion is to only wear undies and a t shirt to bed. Try to have the window open a little bit to get air flowing through the room.

STEP THREE:
Have a hot shower or bath before bed time, then go into your cool room and let your body temperature drop for a little while before getting into bed. This temperature drop is important. It's one of your body's signals that you need to start producing more melatonin.

STEP FOUR:
Meditate. If you've tried all of the above and you're still not sleeping properly, you will probably need to do some extra measures. I'll expand on a few you can try in this post, but meditation is the best one of these. You can meditate whenever you'd like throughout the day, but some time at night when you come home from work/school/whatever and need to de-stress is best. Make sure you do it every day. Guided meditations are great for beginners. Insight timer is a great app that has many free guided meditations.

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>not using phone in bed
too hard

STEP FIVE:
Have a light snack before going to bed, like a banana or a warm glass of milk. Some people can't sleep because their blood sugar drops too low while they are in bed. You can also do this if you wake up in the middle of the night, and you should fall asleep again quickly. Ultimately, you will need to fix your blood sugar problems.

STEP SIX
Try a natural sleeping supplement. There are lots out there that work to varying degrees. Below is a list of them, going from most common to least common.
>Magnesium - calms the brain. Generally a good thing to take everyday even if you don't have sleeping problems.
>Melatonin - useful if you have trouble falling asleep, but not for other types of insomnia. Take 1mg or less when you get into bed. If it doesn't work the first time it's likely not going to work.
>Valerian - mildly sedating herb. Didn't work for me but seems to work for other people.
>5HTP - increases serotonin, which leads to increased melatonin, less anxiety and less depression. Take in the morning for a couple of weeks to feel the effects.
>Inositol - similar to the above.
>GABA - Doesn't work for everyone, but if it works, it works. Like a natural benzodiazepine but without side effects. Can also be used for day time anxiety.
>Marijuana/CBD oil - I don't use these but some people do. I'd personally go for CBD oil over marijuana any day, as it has way less side effects.

Nigger i dont live in a house, my bed is my couch

STEP SEVEN:
Get a sleeping pill from your doctor. This is a last resort, but desperate times call for desperate measures. They do have side effects and are easy to become dependent on, so try not to use them for more than three nights in a row. The problem with sleeping is that sometimes the anxiety of sleeping can become so much that you just need to break that cycle, and this is where a benzo will be useful. In the past I have used temazepam, which had a mild effect, and nitrazepam, which was very effective but left me feeling out of it the next day. Not ideal but neither is going for weeks without sleeping.

I started using a fan during the summer because it was so hot, and I found it helps me fall asleep better. Thinking of getting a white noise machine now.

Try and get a house. You will sleep better, trust me.

You could try using the fan in winter on a low setting instead of getting a white noise machine.

This looks like a quick summary of "Sleep Smarter". Am I wrong?

I don't know what that is, but this information isn't exactly secret so probably.