eating well for months...easy
no alcohol, water and milk only...easy
training hard and consistently...easy
diligent hygiene routine...easy
going to bed at a fixed time... IT'S ANUDDAH SHOAH
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What is your sleep pattern?
I aim for around 10PM but then I find myself too interested in something online, and before I know it, I'm back to 1AM...then 3AM...etc. And then I get my chance at 10PM in another week or two.
You could have non 24 hour sleep disorder
You can't fix it by trying to sleep at the same time
how do you fix it
i think ive had this my whole life
Get diagnosed
Do light therapy and melatonin
Read this first: https://circadiaware.github.io/VLiDACMel-entrainment-therapy-non24/SleepNon24VLiDACMel.html
Melatonin is a hormone and will make your penis shrink with prolonged usage.
Why would it do that?
Here's a study showing it shrank mice testicles and some further explanation as to how melatonin works and it's effects in testosterone levels.
www.ncbi.nlm.nih.gov/pmc/articles/PMC9524057/
That studies been duplicated on birds and hamsters. There's a reason melatonin is regulated everywhere but the US.
>In addition, the exogenous melatonin injection did not have a significant effect on the reproductive indexes of the mice, demonstrating that the supplementation of exogenous melatonin under dark conditions does not have much influence on reproduction.
Did you read it?
>Studies have shown that long periods of light suppress melatonin levels in young Turkish hamster pups leading to suppressed gonadal development, while melatonin and short light periods led to decreased body weight and gonadal weight and significantly suppressed testicular development in Siberian hamsters and mice.
>In addition, studies have shown that melatonin can directly regulate ovarian and testicular functions and affect animal reproductive functions by activating complex mechanisms. Injection of MLT into the testicles of mice significantly reduced testosterone levels, testicular volume, and androgen synthesis (Ahmad and Haldar, 2010; Qin et al., 2015)
>The down-regulation of melatonin receptors, especially MT1, leads to a significant decline in testosterone levels (Dubocovich and Markowska, 2005; Yu et al., 2018; Gao et al., 2019). It has also been reported that melatonin can be involved in animal reproductive regulation by regulating the expression of receptors in testes (McGuire et al., 2011).
Did you?
>To determine the mechanism by which MEL transduces photoperiod, we used a protocol of daily MEL infusion given to sexually active pinealectomized Syrian hamsters. A long MEL signal (10 h) inhibited sexual activity, whereas a 5-hour infusion had no effect. However, animals given a 2.5-hour infusion twice separated by an interval of 3 h produced complete gonadal atrophy. Changes in the time interval between infusions blocked the potency of the MEL infusion, suggesting a tight temporal relationship between MEL signals. Additionally, the infusions were as effective whether applied during the day or during the night, in both long and short photoperiods. These data suggest that there is a rhythm of sensitivity to MEL involved in the photoperiodic response which is entrained by MEL itself.
>Studies have shown that long periods of light suppress melatonin levels in young Turkish hamster pups leading to suppressed gonadal development
>Sustained exposure to long light inhibits LH secretion and reduces the reproductive performance of mice, while exogenous melatonin alleviates the decline of LH and MT hormones under long light and upregulates LHβ and Mtnr1A genes under long light, thus alleviating the decline of reproductive function caused by long-term extreme complete long light. However, under normal light, excessive intake and administration of exogenous melatonin can reduce the inhibition of LH secretion and reduce the reproductive function of adult mice.
Cut out caffeine if you can, it completely rapes your ability to maintain a consistent sleep schedule.
Cutting caffeine is literally just like magic. None of this no caffeine after x etc. Just legitimately cut it cold turkey. It is insane how different my mental state is off caffeine. I sleep like a baby, I wake up fresh and most importantly I look fresh. The difference in my eyes, face color, just everything is incredible. I look like walking dead on caffeine even if I sleep 8-10 hours.
The sad thing is that despite that I still have trouble quitting it lol. I just love the taste of caffeinated drinks and the boost you get when hitting the gym. Also great for supressing appetite when cutting. But anyways if there is one thing every person should do, its quit caffeine (if you have ANY related problems). Its more powerful than anything. I feel like a different person when off stimulants.
Mentally I'm still a child regarding this shit and always will be. I hate going to bed when I'm doing something else and I will never, ever get up before I feel like it.
>go to bed
>pretend you're asleep
>fall asleep
You literally just need to >do nothing horizontally. How hard can it be?
Try doing that at noon when you're wide awake
I sleep for an hour around 2-3 pm after the lunch
have only one eye open while on your phone in bed and you'll fall asleep easily
I don't read anything you post.
Use melatonin spray to fix the schedule until you get used to it so you won't need melatonin anymore
That alone may not work