this post was submitted on 15 Oct 2024
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[โ€“] trougnouf 4 points 3 weeks ago (1 children)

Here are a few ways to prevent bedtime procrastination:

Turning off electronic devices at least one hour before bed. In a darker environment, humans produce the sleep hormone melatonin. Therefore, people should limit the light they receive before going to sleep.[15]
Taking a hot shower or bath to reduce stresses.[15]
Writing down thoughts, feelings, and experiences that stood out throughout the day.[15]
Maintaining a regular wake-up time and bedtime, including on non-working days.[2]
Setting a bedtime routine.
Snacking on nuts, seeds, and pulses, which are sources of the amino acid tryptophan, which helps produce melatonin.[15]
Avoiding alcohol or caffeine late in the afternoon or evening.[2]
Taking melatonin supplements (but exercise caution[33])
Managing one's time by doing things early in the day to avoid staying late and losing essential sleep time.[6]
Taking Vitamin D and magnesium supplements that may help induce sleep.[15]
Setting boundaries at work.
Reducing internet use.[34]
Practicing time management and priority-setting skills.[35]
Using a method called mental contrasting with implementation intentions (MCII).[36]
[โ€“] [email protected] 1 points 2 weeks ago

idk i think its more psychological for me. if i got something im not looking forward to the next like a shitty day at work and a long evening, i need to take some me time