Help Me With Sleep

[Privet]

Hey, I have fucked up sleeping pattern. I struggle with this for several years, very little success so far. 

Here are the things I find to be problematic:

1) I tried to wake up at the same time for several weeks and had an accountability with my friend. But when we stop I automatically backslash because I am totally unconcious and turn off an alarm clock and then don't even remember how I overslept. I tried tricky alarm clocks, I tried to write big note to myself and put it on my phone so I will not go to bed when I wake up and will sit on the chair until I wake up, none of this works, I really don't even remember then how did I ignore it. Only other person's control helps. And not always I have that person.

2) The reason I backslash when I adjust good pattern is insomnia. Either it is because of nofap testosterone boost, or relapse. Or energy/mania because of strong determination sitting. Or impatience because of unconcious and agitated engage in something like internet surfing.

3) I tried to go to bed 2 hours before time of falling asleep and practicing "strong determination laying in the bed" + breathing exercises before it. It works, but very rarely, usually it just makes me calmer and more concious and I still can't fall asleep.

4) When I have insomnia and still wake up early I am really fucked, especially for several days in a row, usualy it leads to relapse in productivity and some addictions. And then we got vicious circle: bad sleep -> fixing bad sleep -> good sleep -> insomnia -> relapse -> bad sleep

Do I make so little progress just because I don't try hard/long/consistent enough? Is there any more productive way to go about it than my current efforts? What is the most crucial thing to focus on in training yourself sleep well and in time?

Please share your advice.

[Privet]

17 hours ago, Michael569 said:

More physical activity

I jog in the summer and exercise at home in the winter, doesn't help my sleep. If I jog too much it only gets even worse.

17 hours ago, Michael569 said:

Dim all lights at least 1 hour before sleep

I tried that, also I use blue light filter on my computer and phone, it makes me a little sleepy, but after 10 minutes that passes. Also I have seasonal mood disorder so my body reacts to darkness with weird stuff, when I meditate with no light I can barely concentrate.

17 hours ago, Michael569 said:

Careful with evening snacking

I prevent that.

18 hours ago, Michael569 said:

Some people naturally cannot sleep very well and there are people who do not sleep at all. Not saying this could be your case but it is good to know that you can expel that possibility. 

If this is the case I still think that it has to be solved somehow naturally. I'm not a fan of medication, although I look towards supplements and stuff.

Thanks for your advice!

[Viddiben]

Do you know Saffron? You should try it as a supplement

https://examine.com/supplements/saffron/

[pluto]

A spoon of raw honey before bed helps me sleep or a warm herbal tea like chamomile or valerian with raw honey and lemon. You could also try a warm shower or bath with Epsom salts and few drops of lavender essential oil to relax your whole body.