parthenocarpy posted:

I've given sleep advice to people in TCC for a decade. Those people are typically dealing with a drug withdrawal that is causing the sleep issue. This is kind of a collection of advice and personal observations in no order.

1. ) Exercising to exhaustion is the best natural solution you should try first when having issues sleeping.
2. ) Complete 90% of your daily water intake three hours before bed to stop nighttime urination.
3. ) The first thing you do when you wake up is drink water which facilitates the previous step.
4. ) If your stomach is digesting a large amount of carbohydrates, you increase the tryptophan levels in your brain. The only reason I don't really recommend this is that you should always take in a lot of water when you eat, which means nighttime urination in my experience.
5. ) Benzodiazepines initiate sleep better than the drugs in the Ambien family.
6. ) Your body will be disturbed from sleep if you eat a lot of gassy food and have a low fiber intake. A poor diet in general alone will hurt sleep badly.
7. ) BCAA supplements help initiate sleep at nighttime when it is appropriate instead of when you consume them. Strongly recommended.
8. ) You can sleep better in an upright position like a long plane ride if you can sleep naturally on your back.
9. ) There is almost no circumstance where it is good to be sleeping on your stomach.
10. ) The more time you spend sleeping on your stomach or in a position where your face is pressed into a pillow, the more permanent wrinkles your face will have and the earlier you'll develop them.
11. ) Keep your bedtime consistent. The body does expects to initiate sleep at the same time every day even if you feel like you have energy to keep going.
12. ) Stress hurts sleep. A strong skillset of denial and compartmentalization will help you disregard stressors. You guessed it, this helps initiate sleep!