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18 tips to fix your unhealthy sleep
You Love Sleeping
I am a night owl. For 26 years I am one and it is very hard to wake up at 05:00 in the morning. But thanks to these tips I am now able to regularly wake up at 05:00. I can not allow myself to fuck up anymore because I need to be productive.

With these tips, it will be no problem to get your sleep cycle back in order. These are the 18 most awesome tips for everyone who wants to fix their fucked up sleep cycle!
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1. Keep Track of Your Wakeup Time
It is not helpful to wake up at your designated time for a week. To really fix your sleep cycle you need to treat this seriously. Fixing your sleep cycle has serious benefits to your whole life.

We sleep 1/3 every day. You want to make sure that your sleep cycle is flawless – to be ready for the next day. You have to write a journal. Just take a piece of paper or download open office to write one by yourself. 

Write in all the days, the time you woke up, how many hours you slept and how good your sleep was. After a while, you can see patterns emerge. For example that you regularly wake up too late on Sundays or that your energy is pretty low when you slept too long. When you see those patterns you can fix those. 

If you do not want to write your own one you can also just use my journal (SLEEP TRACKER)! You just need to download the journal and download and install open office to use it. 

the sleep cycle journal aka sleep tracker

For me, the best time to sleep is between 8PM and 9PM. If I go to bed earlier than that I will not be able to fall asleep in time. If I go to bed later than that I will oversleep. 
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2. Clean Your Bedroom
Cleaning your bedroom is important because a clean bedroom does not smell bad.

Get rid of any clutter and sort everything that you could fall over when you wake up. Do not use chemicals that smell too heavy as that could also disrupt your sleep.

And in case your partner is over, you don’t want to make her feel uncomfortable! All the girls I know have messy bedrooms. I told them to clean their bedroom and it always ended in an argument. So make sure to clean your bedroom to avoid arguments at bedtime. 
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3. Open the Window 1 Hour Before You Sleep
Fresh air is good for sleep, fart air is not good for sleep. Especially not when your partner sleeps with you. So make sure to open the window 1 hour before you go to bed. 
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4. Wash Your Blanket and Pillow
A blanket and a pillow full of saliva will start to smell. It is also really disgusting. A fresh blanket and pillow smell nice and will help you fall asleep. 
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5. Don’t Eat Before You Go to Bed
Eating right before you sleep is a bad idea because your stomach will be full and it will have to work all night – keeping you awake.

But it ain’t smart to go to sleep hungry either. I can not sleep hungry. So it really is about finding the sweet spot. For me, that spot is 1hour and 30 minutes before I go to bed.
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6. Make It as Dark as Possible
Lightning will disrupt your sleep because your eyes will recognize it. Put out every light there is and make the room completely dark.

Even street light will disrupt your sleep. Humans work at day and sleep at night. People that are awake at night are not really happy. 
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7. Calm Down 1 Hour Before Going to Bed
Take a hot bath or a shower before you sleep to calm down.

Doing anything that arouses you will make it much more difficult to sleep. Do something you like that does calm you. If you like watching something you should watch ASMR videos because they will relax you and give you tingles in your neck. It is really great.

Listening to rain sounds or any nature ambiance on Youtube is also great to relax. Just do anything that calms you before you go to bed.
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8. Annoying Alarm Clock
Why should an annoying alarm clock help me sleep? Waking up in time will help you get to bed in time later. If you oversleep or take naps without waking up in time you will fall asleep later, It is that simple.

Place that alarm clock outside of your bedroom so you can not hit the snooze button. I personally place it inside a box next to my computer so when I wake up I already sit in front of my PC and think twice before going to bed again. I also put it at max volume so it is really annoying. Or you just put in a motivating song, that works too. 
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9. Lift Heavy Weights
But you said lifting weights before bed is a bad idea?” That is correct. Lift in the middle of the day and do compound lifts that engage your whole body.

Biceps curls, machines or any other exercise that just involves 1-2 muscles won’t exhaust you. Here are the best exercises to get a deep night’s rest: Squat, Deadlift, Benchpress, Shoulder press with a barbell, Pull-ups. And besides that, you can also do cardio workouts. But they have to be really intense too. No walking on the treadmill. 
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10. Sleep in Your Most Comfortable Clothing
Sleeping in your most comfortable clothing should be a no brainer but sleeping naked? Besides it being really comfortable it is also really nice when you have a partner.

You will have no trouble surprising your partner or getting surprised in the morning. Make this a habit to get some variety into your sex life and sleep well too. 
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11. No Alcohol or Cigarettes Before Sleep
Alcohol will give you a sore throat and it actually energizes. So if you do not want to use point 17 you must avoid alcohol.

As an ex-smoker that smoked for 12 years, I can tell you that you can breathe better when you lay in bed and that you don’t feel weird from the smoking. Not smoking before bedtime will help you fall asleep faster.
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12. No Caffeine (Set Your Time)
This is different for everybody. According to my journal, I can not drink caffeine after 5 pm or I can not sleep. This could be helpful for you.

If you are a caffeine junky like me then just write down the last time you drank caffeine and if you can sleep. If you can drink caffeine whenever you want and still fall asleep you should consider yourself blessed.
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13. Buy Soft Earplugs to Decrease All Noises
Everyone knows these hard earplugs that feel like you put a stone in your ears which are really uncomfortable and huge.

I use “Alpine – Sleep soft” (affiliate link) earplugs. Even tho they have a rating of 3 which I can not understand – they are worth 5 stars. I use them since 3 years and they are very easy to clean. You can also cut off the green filter for extra comfort.

They are very soft and very comfortable to use. They block out rain sounds, my neighbor’s party on Friday and the crying babies from my neighbors above me. I do not earn anything from recommending these earplugs!
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14. Wake up on Time, Even on the Weekend
My sleep cycle is very unstable. Like a dry alcoholic, I know that sleeping longer than usual will result in a drawback. I have to get up at 5 am in the morning and go to bed between 8-10pm or I will fuck it all up again.

You have to find out the best sleeping and wake up time for yourself and stick to it. Otherwise, you will never fix it.

Weekends are no exception. If you say that you have to get up at 5am for an energetic day, then you have to get up at 5am. Simple, yet very hard to do. It takes discipline.
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15. Paint Your Bedroom in Warm Colors
This point is not important but it can increase the comfort in your bedroom. My bedroom walls are covered in orange. Women love it, I love it. I feel comfy, they feel comfy. Just a little extra to fall asleep faster.

Depending on your bedroom this can be very expensive and exhausting. The effort is still worth it. Do it!
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16. Make It a Great Room to Sleep in.
What does calm you down? What is extra comfortable? What looks great? These are questions you must answer yourself to make your bedroom great again.

We sleep 1/3 of our lives and improving our sleep will affect our lives greatly. Every dollar invested here is a good dollar invested.

I personally love to sleep in a bedroom with warm colors and paintings of great men. I feel safe with them watching over me. But you can still do more than that. 
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17. The Manly Way to Fix Your Sleep
If everything fails I recommend getting drunk as fuck.

You will wake up very early. But make peace with the thought that the whole next day will be wasted. You will feel like shit and if you go right back to sleeping you will have “wasted” that “effort”.
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18. An Example
Here is a little example of how to fix a sleep cycle: Phil had a fucked up sleep cycle and wanted to be successful and he knew that he had to fix his sleep to achieve that. So Phil started to read through the 18 uncommon tips to fix his “sleep cycle” and immediately applied the information in this article.

He downloaded the free sleep tracker journal and started to keep track of his sleeping patterns and got a huge “What the fuck?!” moment. He recognized that, when he took naps, that he couldn’t sleep at night. Therefore he stopped it and cleaned his bedroom and opened the windows for fresh air 1 hour before bedtime.

A very annoying alarm clock was placed in the living room on his computer table to wake him the fuck up at 5AM, which always worked.

Phil was always hungry because of his excessive lifting obsession, it was normal for him to eat before going to bed, not anymore.

Since he didn’t smoke or drink alcohol anymore he had no problems with their disrupting properties, but Phil knew that if he smoked or would drink alcohol that he should not do it before going to bed.

The walls were orange like Donald Trump’s skin color – which was very calming. Manly man were watching him from inside their frames on the wall which made Phil feel very safe. The room was always dark, fresh and clean and Phil liked it to sleep without clothing.

The crazy neighbors baby cried all the time so Phil didn’t even try to sleep without his soft earplugs. Therefore, Phil didn’t wake up from baby cries in the evening, nice!

Tomorrow was Saturday that means it was Friday and it was a weight lifting day which was perfect because Phil didn’t sleep well the day before. Deadlifting, Squatting, and Bench-pressing were on his workout plan which was great because they are really exhausting and brutal.

Because of the brutal lifting, Phil had no problem falling asleep and waking up before the clock (which goes off at 5am) on a Saturday morning.

PS: I love listening to the rain while I read before bedtime. It really soothes me. Do whatever relaxes you most 1 hour before bedtime and you will be primed for a divine sleep.

If you suffer from depression and you are tired of it you must look at my anti-depression coaching. I guarantee you that you will get rid of your depression forever.


About the Post Author 
Philip Braselmann was born 1990 in Germany and suffered from depression for 12 years after being diagnosed with essential tremor. He slowly learned to cope with it and went the normal route that every man walks. After his girlfriend cheated he was depressed again and decided that he is going to live a good life. It took Philip another year to realize that masculinity was the answer to getting rid of his depression. He loves Modafinil, working out and building his Business.


 
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2017-07-23T16:02:38+00:00