@eolas @kaia @p @n3f_X

you should generally just make sure you're adequately fed and hydrated, and that will take care of almost all sleep issues.

most people dont get enough protein their bodies can adsorb. stuff like eggs, peanuts, etc are great for this. buy the ones in the shell and just pour a plate of them and get another plate for shells. get ye to it and besides its relaxing and takes care of helping the brain to de-clutter itself as well hucking around all the shells.


as far as melatonin while its safe it definitely can re-wire receptor sites and while they're non permanent changes, if you dont have proper rem sleep for i think 4 days it can in certain instances be lethal, (one reason tweakers snap in really weird ways.)

but really - adequate food and water. i only drink decaf for the last 4 years and that helps a LOT because i love coffee. it still tastes good, as long as you get water processed and make pour over.

other than that, not using a phone helps a lot because they promote extremely poor posture that will put the body into fight or flight mode, that whole forward neck thing.... slanted down, its like asking to not be able to breathe correctly. you'll notice as soon as you try to get up you just feel awful.

also turn off your wifi and unplug the router at least an hour before bed. i went full trogdolite and disabled wifi in the router and only use rj45 and this helps a LOT. because wifi is proximally located to the receivers (phone, laptop etc), your neighbors wifi doesn't really matter, in this case.