How to make my sleep a priority?
Most days I stay up late, watching TV and eating a whole day's worth of (extra) calories between 11pm-2 or 3am. I know I shubdt. Usually, I don't go to bed since I have some office work to do which keeps my mind from resting but instead of doing it, I go into my tv/meals routine. I've noticed when I have no work stress and last few days of on-time sleep, I generally sleep on time. Wed-saturday nights are the culprit. I know, work can wait and I know staying up watching tv is not helping. But Im unable to fix. And the hours of lost sleep never get made up. So for years (since teenager) I'm effectively operating at a fraction of the sleep that folks should get. Yeah, I'm overweight and chuggig towards diabetes.
Go cold turkey. Box up your TV for 21 days and pick up a book at the end of the day. Additionally, put an “obstacle” to the kitchen entrance after 8pm. Doesn’t need to be anything fancy, I put a trashcan there after dinner. Stick with it for 3 weeks. You’ll be fine. I dont have the same problem, and I sleep on time everyday, but for some reason wake up around 2:00am for a snack. This simple trashcan solution has worked magically since the last week. Goodluck.
Also, exercise long enough every evening that you will get super tired. Run walk jog weights hike swim, do whatever works for you. But make sure you tire yourself out physically every evening.
Yes 👆🏽... but walk before you can run. Cuz knees.
Dim lights and turn off phone. Have a friend call you or smart speaker remind you to do that at 8pm. Read or listen to audio books until you fall asleep. Blue light is messing up our brains!
Buy the cheapest fitbit and see how bad your sleep score is. Fitbit has one of the best sleep tracking on the market, far better than Apple
Force yourself to wake up VERY EARLY one day and you’ll be tired and knock out at like 9-10pm and reset your schedule
Or wake up early, do some extensive workout/play outdoors. Don’t use mobile or laptop after 5-6 PM. You will be sleepy by 9, and generally takes a day or 2 to reset your cycle.