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I was like you, the melatonin, the constant reassessments of my sleep hygiene, i tried everything!
Only 1 thing helped.
I HAD to get up EARLY!
I would wakeup between 3:30 and 4:30am every morning. If I “Slept in” I was out of bed by 5am at the latest – it felt like a lie in!
Before I entered this state I had to force myself to stay awake 24hrs + or as long as it took to be tired at the required time. I started going to bed at 10pm!
I realised i responded best between 5-6 hours sleep. Anymore and I over slept (10-12hrs)
Waking up early allowed me more time to “dezombify” before other distractions could come at me and let me get my workout in early.
This felt hard for 2 weeks after which I adapted and would wake at this time without an alarm clock.
Find a ritual that works for you and don’t sleep with your phone in bed.
Also just to let you know
My sleeping was FCKED,some days I would be awake for 48-72hrs – I worked 2 jobs with very little down time so if i couldn’t sleep…