I have been staying up all night and I sleep through the day when I have to do chores of course and j get in trouble for that. I f hate and school for me starts in two weeks! I want some ideas on how I can get a good routine for getting sleep. Cause I am out of ideas, I have tried everything I can think of.
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Get outside and get natural light without wearing sunglasses! Whenever you wake up, try and get outside and get light into your eyes (obvs don't stare into the sun) within 10 minutes of waking up, and don't look at a screen before that. Also, go look at the sunset in the evening! It sounds too simple to help but it will help to start to shift your circadian rhythms. The Huberman Lab podcast has some good episodes about sleep too, you'll find good tips there!
Came to say same thing - go outside for natural sunlight in the morning. Minimum is 2mins and it affects the following day. So if you get sunlight this morning, it helps tomorrow night.