>>77055640
discovered I had a deviated septum. Got surgery to fix it. Finally got real sleep, absolutely life changing shit.

>>77055640
get a shebrap machine

>>77055647
Similar, but I mostly fixed my issues through better posture and breathing exercises during the day that positively affected my sleep, but the impact is insane. You can go from always waking up tired, lethargic and with headaches and brain fog to feeling superhuman with crazy energy.

Ear plugs. Don't know how I ever slept a night without them.

>>77055785
Been considering them but I'd actually like to wake up from strange noise if there's a good reason.

>>77055640
the image is missing his cock and balls on top of the barbell

>>77055640
my problem is I breathe through my mouth at night. I tape my mouth sometimes and I often rip it off during the night.

>>77055664
what do you do?

>>77055823
That's not just a bad habit, there is probably a reason for it. If you improve your posture and your breathing it should also help with mouth breathing during sleep, but there could also be structural issues.

>>77055833
If you often sit hunched over and suffer from kyphosis, this also leads to shallow breathing as it restricts the diapgragm. There are many exercises you can do to open up your airways and ultimately correct the rounded upper back. However, the most important tip I can give you is to always imagine that you are trying to lift your sternum without moving your lower back. When it comes to breathing, it is a good idea to focus on diaphragmatic breathing to strengthen this area. If you are more advanced, you can also try breathing exercises for greater chest mobility.

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I’ve tried EVERYTHING over the years and this stack right here is the magic bullet I’ve been trying to find for the last 20 years.
>DSIP 300mcg
>pinealon 500mcg
>elithalon 5mg (ten day cycle)
>agomelatine 25mg
>mirtazapine 15mg
I sleep so soundly that I wake up in the exact same position that I remember falling asleep in; before this, it would regularly take 2-4 hours to just fall asleep only to wake 4-5x throughout the night. It’s part of the reason why I abused alcohol for so long, and prior to starting this I can count on one hand the number of times I’d slept for 6-8 hours co to hourly.

>>77055858
I don't have back problems but I can't sleep and sometimes I have trouble breathing. Good to know nonetheless thx

>>77055640
there is no cure. the earth is meant to have 26 hour days. either get rich enough so you dont have to have a job or suffer

I used to have problems falling asleep but usually stayed asleep. Then I got insomnia for a month last December. I think magnesium helped me get over it and now I can fall asleep more easily, but have issues staying asleep. Kind of worried I have apnea or something because when I wake up in the middle of the night sometimes I feel like shit and I dunno if it's because I'm waking up in REM sleep or if I'm waking up because I'm suffocating. Wondering if maybe my stuffy nose recently has something to do with it.

>>77055919
In that case you can just try a few breathing techniques in bed. They'll help both with falling asleep and with breathing better.

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get shit tons of light into ur eyeballs first thing in the morning and preferably also before u wake up, throguh eyelids. only thing that cured my 26hour day

>>77055785
Earplugs are basically required if you don't live alone, or somewhere noisy.

>>77055640
The only thing that has worked for me it's going for a long walk (over 30min) about an hour after sunrise. Even then one night of 4chan scrolling can deregulate my program

Here's what has helped me to get restful sleep:
>work out in the evening
I've found that a workout at night helps me to wind down. Obviously, don't try to fall asleep while your heartrate is elevated. Try to get it in at least an hour before bedtime.
>good posture
Much like when you're standing or walking, your posture when laying bed is also important. Find a position that's comfortable, and try to lay in that position every night. Your body will eventually become conditioned to fall asleep when you take that posture in bed. Also, sleep with no less than 3 pillows.
>relax your face
This might seem strange, but there can be a lot of tension in your face that you're not aware of during the day. Make a conscious effort to relax the muscles of your face. Relax your eyebrows. Let your jaw slightly drop. Don't keep your lips pressed together so tightly.
>body temperature
Try to keep your bedroom on the cooler side. Sleep naked. It's easier to go back to sleep if you wake up feeling cold than it is if you're boiling to death.

Above all else, don't stress if/when you wake up in the middle of the night. Don't get mad or beat yourself up. Physically reset yourself as though you were going to bed at the end of a full day.

>>77055863
Mirtazipine causes increased hunger and brain fog.

>>77055794
They don't block out important noises. My alarm still wakes me up fine. If my fire alarm went off down stairs I'm not worried I'd miss it. They drown out just enough to help out.

>>77055640
open your bedroom window a crack.

>>77055640
Had a lot of sleeping problems, from being unable to sleep to sleeping 16 hours straight and everything in between.

What helped most was consistent sleep and outdoor time. Even during these cold months (-21 degrees Celsius yesterday), I go outside and walk or do stuff. Then, when I feel so tired that you can feel it in your eyes, go to bed. If you haven't started sleeping in approximately 20 minutes, get up and try again later.

Here comes the hard part, wake up at the same time always, for me it's 6:50 am, even if I was out drinking with friends, even if it's a lazy Sunday, and I could sleep in, I wake up at the same time always. This one was key for me. If I ever started straying from this, then my whole rhythm would go off, and we would be back at bad sleeping habits.

With this routine, I haven't had a problem with screens before sleeping. Given that I don't use phone as a screen, so mostly just PC screens, and I don't doom scroll TikTok/YouTube shorts. I read somewhere that they put your brain in a "ready to sleep mode", but when you stop, your mind activates again, and you don't feel sleepy suddenly.

Magnesium bisglycinate before bed.

>>77055863
how have you liked the DSIP? been considering it myself for a little while now

not sure why you're taking a TC anti-depressant for sleep though, as I rejected the offer when I was given it by some GP doc

>captcha: jewstar

>>77056453
this works, but usually in tandem w/ other things, not by itself

>>77055640
Free app: Insomnia Coach. Follow what it says, it implements CBT-I which is the true fix, not all the idiotic supplements and drugs people recommend.

Maintain a regular sleep cycle, any deviation will fuck you up for days depending on age

Don’t download any retarded apps

3g Magnesium 1 hour before, no phone/computer for 1 hour before, do something before going to sleep and make it routine (stretch, meditate, read, etc), sleep mask and ear plugs

Goodnight

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>>77056330
>increased hunger
Yes, it gives my the craziest munchies ever
>Brain fog
Debatable. It DOES leave you feeling groggy in the morning, but absolutely NOTHING knocks me out like it. It shortened the time it takes me to fall asleep from multiple hours (if at all) to me struggling to make it to bed from the couch
>>77056490
>not sure why you’re taking a TC antidepressant
Because it fuckin works. Nothing is as effective or reliable for me as mirtazipine for falling asleep. Sleep quality was still not good and I’d awake multiple times throughout the night, occasionally having to re-dose the mirtazipine at 15mgs around 3-4am to get a full nights sleep (which results in lethargy/grogginess upon waking), which is why I’ve added the other things.

Agomelatine works on melatonin receptors as well as serotonin and can help fix a damaged circadian rhythm, so the goal is to stop the mirtazipine altogether but it’s only been a couple days so I’m still figuring that out.

DSIP is fantastic, and it has allowed me to regularly get 6-8 hours sleep. Last night I was out cold by 12:30-1am and woke up on my own at 8:30 in the exact same position in which I fell asleep.