1. Started taking 0.5 mg melatonin an hour before going to sleep, as recommended by my psychiatrist. This made me actually tired and wanting to go to sleep, which was previously very rare. I will eventually stop taking it though, since it's not healthy long-term and my pineal gland should now produce enough of it naturally at the right times because of the next steps.
2. Started listening to the Huberman Lab podcast. The host is a Stanford neuroscience professor and he teaches science-based tools for everyday life, most of which come from fairly recent studies. The first few episodes are about sleep, learning and neural plasticity. I'm normally very weak at biology-related topics, but he explains everything so well that I can understand most of it. I highly recommend the podcast. https://hubermanlab.libsyn.com/
3. Instead of browsing reddit on my phone before going to bed when I feel like it, I now read a book for about an hour before falling asleep at the exact same time every day. I also close the blinds and use very dim lights for around 4 hours before bedtime.
4. Instead of browsing reddit on my phone for hours after waking up, I immediately go outside for a walk and listen to news podcasts. Early morning outdoor sunlight is a very important part about fixing your circadian rhythm, as explained by the podcast. I'm actually looking forward to my morning walks right now, they're really enjoyable!
I've had lots of problems focusing and paying attention before, but in the last 2 weeks they've improved a lot! I hope this helped you. :)
@andri Thank you very much for the detailed reflections! This all sounds very good!
I was digging into sleep hygiene a while ago. Resorting to a book and managing lighting before sleep sounds very good! I didn't know taking melatonin was a thing.
I guess routines are everything when regulating rhythm. The morning walks sound great, maybe I should try that myself. Meditation sessions helped me a lot.
The podcast sounds great and like an interesting selection of science, I will have a look!
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