how do you fix a messed up sleeping schedule?

[Guest]

Has anyone here made the mistake of staying up too long and as a result been unable to fall asleep during their regular hours the next day?

I have and I need advice, like right now.  I haven't slept in 18 hours and school starts in 3 hours, I don't think I'll be able to hold out until evening.

[ittaku]

Well you're not going to be able to fix it in time for the next day. Sleep hygiene is as much about routine as it is the actions you choose. The things that will make the biggest difference to your sleep are maintaining the same routine almost every day, not sleeping in on occasional days and do all the things that help maintain your circadian rhythm that will make you sleepy at night.

I do all of the following as they're proven effective through research and made a massive difference to my own sleep patterns.

Specifically:

• Go out in the midday sun if you can (I try to do this religiously if work/life commitments allow it, even if just for 10 minutes)
• Use blue blocking at night for your local time zone when the sun goes down - either with a PC/tablet/phone red shift application like flux, or wearing blue blocker glasses (I use gtk-redshift on linux). Set your TV to "warm" colour tones if you watch TV at night.
• Do much more continuous physical activity during the day - standing instead of sitting at a PC. I have a standing desk at home and work.
• Eat mostly during daylight hours, avoid snacking after dark - to that end, eat a low carb high fat diet which will make you less hungry outside meal times.
• Don't do or watch anything emotionally or intellectually stimulating as sleep time approaches - I watch episodes of the most boring anime I have on tap.
• Use your bedroom only for sleep and sex for the right association of place and action.
• Keep your room very dark during sleep hours, dim lights only and preferably warm (red) colour tone lights.
• Use a light alarm instead of a music alarm in the morning to help set your rhythm. Philips make some great ones.
• Don't sleep in on your days off - instead get up at about the same time as each time you sleep in you ruin the stability of your body clock.
• Orgasm just before bedtime - with your partner if you have one, otherwise fap/vap to a VN/hentai/porn instead.

Good luck.

[Kawasumi]

14 minutes ago, frogstat said:

Has anyone here made the mistake of staying up too long and as a result been unable to fall asleep during their regular hours the next day?

I have and I need advice, like right now.  I haven't slept in 18 hours and school starts in 3 hours, I don't think I'll be able to hold out until evening.

I know that feel, I tried to go to sleep at 7am, couldnt sleep, thank god that my semester starts next week though

[Shikomizue]

"how do you fix a messed up sleeping schedule?"

...

 

HA! That's easy.

Spoiler

I don't.

 

[Narcosis]

You can't

You can't

You can't

; ^;

[wyldstrykr]

simple but takes coins: buy a sleeping pills and use that at the same time every day for 1 month

[Funnerific]

1 hour ago, ittaku said:

• Use blue blocking at night for your local time zone when the sun goes down - either with a PC/tablet/phone red shift application like flux, or wearing blue blocker glasses (I use gtk-redshift on linux). Set your TV to "warm" colour tones if you watch TV at night.

Ever since I started using f.lux, I haven't been able to live without it. When it's off, the monitor burns my eyes at night, it's the same with phone screens. I'm pretty sure it helps a great deal against eye pain the next day, though I haven't tried "going back" to check.

[KuroganeHomura]

Just plan your drinking schedule such that you pass out around the time you want to go to sleep.

[Valmore]

Sleep... schedule? Praytell what is this mystical thing you speak of?

[ittaku]

14 minutes ago, KuroganeHomura said:

Just plan your drinking schedule such that you pass out around the time you want to go to sleep.

Bad idea. A drunken stupor gives you no real rest and when you recover from it you won't be able to get to sleep properly... More facts that I have almost 30 years of drinking to attest to...

[sanahtlig]

I've actually found that heavy exercise or a full stomach before bed make it much easier to fall asleep.

[gunter]

thanks for the L.ux advice,i'm trying it ,and i'll definitely keep using it ! since i mostly read vns after doing my homework in the evening,i think it'll tend to be usefull

[dfbreezy]

You guys are ignoring the most obvious solution. My dear froggie, if you want to sleep properly and freely, all you have to do is drink all the bleach you have. 

[john 'mr. customer' smith]

Chamomile.

'Nuff said.

[Guest]

On 8/18/2016 at 1:27 AM, john 'mr. customer' smith said:

Chamomile.

'Nuff said.

Who is that guy in your avatar? He looks rad as hell.

[john 'mr. customer' smith]

1 hour ago, frogstat said:

Who is that guy in your avatar? He looks rad as hell.

It's from one of my favourite mangas. It's pretty good. Also NSFW

https://store.fakku.net/pages/hanafuda