Quote Originally Posted by Pablo View Post
Search Dr Jack Kruse´s tips on optimizing circadian rythm. If you haven´t been exposed to this info it will probably sound like crazy or super weird. I can back up any of this recommendations with scientific studies and articles, however.

As @cdnuts said, spending as much time in the Sun as you can is great, especially in a natural place. You build your melatonin during daytime when your eyes and skin are in contact with the Sun (take of those glasses for a while, you get the signal primarily through the eye, secondarily through the skin!!!).

At night time avoid screen usage at all costs AND use blue blocker glasses after dusk. This is key and most people won´t do it. I will wear the blueblockers even if I don´t use screens. LED´s and fluorescent lights have a huge blue light content which is known to disrupt the melatonin cycle at night.

Try to minimize EMF exposure as much as u can (mobile phone usage, lots of time "bathed" in wifi signals, living next to high voltage powerlines, etc, as these all suppress melatonin production).

Try grounding:walk barefoot in the beach, over the wet sand, as often as possible

If you do all these things you´ll probably sleep like a rock. ON TOP OF THAT, I would also add some magnesium in the evening. Mg calm is a good brand I would say, this magnesium citrate makes you somewhat sleepy and it´s quite relaxing.

ohh... cold showers are also great, I just wouldn´t do them right before bed, I´d say whenever you want during day time and as late as 1 hour before bed or so...

53 Effective Ways To Fall And Stay Asleep (Even For The Worst Insomniac) - Selfhacked (I like this article in general, however, I would never take melatonin... not more messing with the natural hormonal secretion, at least for me...)
All great info. Thanks.