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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.
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.
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.
Hahahaha~ā No worries. I actually kinda forgot about it myself.
Thanks for the tips! It'd be helpful to others as well.
This is what my doctor told me as well. Not using those exact same words, ofc, but roughly the same sentiment. I was having a really rough time with sleep before (even got to a point when I was basically operating on a variable, non-24 hour cycle). The advice they gave me basically boiled down to: "whatever you do, keep a schedule."
One of those, uh, questionable routines I've started having is using the phone on the bed as part of my bedtime routine. I usually surf the internet on the desktop, and when I transition to the phone, it's usually in the context of "yeah, nagpapaantok lang ako." Surprised pikachu face naman ako after a few hours and I find myself still awake, lol!
What I found to be a lot better is simply wash my face, brush my teeth, and then take off my eyeglasses and actually lie in bed. And only to lie in bed when I'm ready to sleep.
Additional tip: make sure ung schedule mo is not a tyrannical taskmaster, meaning parang pagkakita mo lang sa planned schedule mo you hear whipping sounds of slavery at least yun ung nabasa ko lmao. Make sure it is a schedule, but make sure na you freely go along with it, and not made resentful by it. Goldilocks lang (the story, not the bakeshop ba dum tss)
Yep! I learned that the hard way.
A good rule of thumb that I ended up following is to "plan for your worst day." This means that if I were to make a commitment to do something everyday, I should make sure that I can actually do it even on the days I couldn't be bothered to do anything. Not only does it make sure that I can actually do it (and hence, form a habit), it also forces me to prioritize the things I actually want to do.
Another rule of sorts I picked up is "a moment is roughly 20 minutes." The way I see it, it means that there's no use micromanaging my day down to the minute. Iā normally just divide my day into at most three chunks: morning, afternoon and evening, and then allot at most two things (appointments, errands, etc.) per chunk. That way, I won't feel hurried or pressured for time.
But yeah, the main idea is not to make a schedule so oppressive I'd actually feel resentful at it, as you've said, but to make sure that it has the things I can commit myself to doing daily--even in my roughest days.
Actually speaking of phones, naalala ko may parang "Safe mode" or sleep light mode something ung ibang mga phones. Everyone should have this on and get used to it slowly. At least may free alternative.