How to build good sleep routine?

[Franz Ferdinand II]

Hi! I haven't gone to sleep on time for at least a year now. I always miss it for at least half an hour and sometimes a lot more. The quality of my health depends a lot on my sleep. It has been very poor up to this point.

I know that my optimal ammount of sleep is 7.5 hours and I am a morning person, so the sooner I go to bed the better my sleep will be. If I go to bed after a midnight I usually have to sleep more than 7.5 hours and the quality of that sleep is oftentimes poor. For some time I have tried building a better sleep routine but I haven't ever really succeeded in that. Besides health, sleep really affects my spiritual practices and my mood.

I need some tips from people who have good routines.

[Byun Sean]

the optimal sleep timing will be different for everyone. You gotta find where that sweet spot is for you where you can get a full charge in as little time possible.

One trick I use, is exercise a lot and sleep + wake up with an alarm 30-60 minutes earlier every single day

For instance: say you sleep right now at 3 am and wake up at 11am. You want to sleep at 12am and wake up at 8am.

I would exercise a lot and then set an alarm for 10:30 am while getting into bed at like 2:00am so my eyes are getting adjusted to the schedule as well.

Then 10:00 am alarm getting in bed 1:30 am the next night

930 100 

900 1230 

830/800 12

If you use coffee or eat a lot it can mess up the process. Stick to your normal eating habits and expect mild depression or temporary poor cognitive performance while trying to shift your sleep schedule.

Remember to turn off electronics and bright lights at least 30 minutes before you intend to sleep and try not to eat 4 or less hours before you sleep.

Its a gradual process and its not always easy, but is 4-5 days of transition worth an amazing nights sleep every other night once you get on schedule? Hell ya dude

[Germo]

Try out yoga nidra excersise, its guided meditation, and its very effective to calm down the nervious system. There are some guided yoga nidra videos on youtbube.