>>105840963
First of all, make sure there's nothing fucking you up big time, like choking yourself to death in your sleep by snoring. Get an app and log to see if you're snoring at night. Consider if you need a CPAP, or just don't be obese lol.
Get a standard check up with a blood panel to rule out any external issues.
Don't drink coffee past early noon. You might not feel it, but it still binds to receptors in your brain and takes a while to wash out. Google it's half life.
Dark chocolate and green, black tea especially have their own chemical variants like caffeine. idk more about that.
Wake up at the same time every day. Even on weekends. Your circadian rhythm ties into your endocrine system which releases chemical messengers like cortisol or melatonin to tell your body to wake up or to get sleepy.
When you wake up, go outside for a little bit to get direct sunlight. If you can't do that get a lamp that tries to emulate the good spectrum of sunlight. Be careful of china chink shit that blasts you with cancer UV spectrums. (
https://optimizeyourbiology.com/light-therapy-lamp-database ) Or make your own. The website has a guide for that too.
Don't take absurd doses of melatonin if you're using it for sleep aid, microgram doses are just as effective from the current studies. (300mcg to 900 mcg)
If you need to use melatonin to fix your circadian rhythm take mg doses 3-5 hours before your target bed time. Your brain will adapt to this after a week or two. DO NOT take melatonin too late at night, because you will fuck your sleep even harder.
I take sucrosomial magnesium to avoid magnesium shits. Sucrosomial supplements absorb way more efficently and some of them don't risk causing imbalances of stuff in your body. Sucrosomial zinc for example afaik doesn't cause copper deficines like normal zinc supplements would.
