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Oliver/Juniper @kai_or_noa...

Does anyone know how to fix sleep-deprivation without any special stuff like therapeutic stuff or medication? I wanna be able to do it on my own, without anyone by my side, if you know what I mean. I haven’t been getting a lot of sleep recently, and it’s been causing me to fall back on my grades. It’s like I’m constantly tired, but never sleepy? Can someone please help me out with that? I feel kinda lost.

Profile picture for Now&Me member @bearschild
Profile picture for Now&Me member @kai_or_noah
4 replies

As a matter of fact, I do! I struggled with severe insomnia for most of my life. I paid for 2 sleep studies (a decade apart) to try and figure out what was going on. I had my hormones tested, etc. I even had brain scans. Everything seemed normal, but then randomly, my integrative doctor told me that he could fix me without any medication and I was like… mm-hmm, sure.

But he did. 🤷‍♀️

He explained that melatonin is naturally produced in the brain and we are depleted of it because of the way our society works. The screens, the busy lives, etc.

But there are ways that involve very simple lifestyle changes to naturally produce more melatonin on your own.

The only way it can work is if you put in the effort to follow all the rules for a solid 2-3 weeks and if you notice you’re getting better sleep, then you’ll know that a melatonin deficiency was your issue (simply taking melatonin as a supplement won’t work).

Here are the rules you’ll need to live by every day for the next 2-3 weeks (and beyond if you notice it’s helping):

- The very first thing to do when you wake up (or decide to get up after a night of no sleep) and get out of bed, is go outside without glasses or sunglasses for a minimum of 5 minutes (ideally 30 min & also without shoes, standing on the earth/grass/dirt if you can - otherwise, simply absorbing sunlight is good).

- Do not eat within 4 hours of bedtime.

- Do not look at any screens within 2 hours of bedtime.


Very simple! And only 3 things!

There are more things you can do once you’ve mastered those 3 to improve the quality of sleep once you finally start sleeping again.

If these 3 steps don’t help at all within 2-3 weeks, then you should definitely make an appointment with your GP to get a referral to have tests run.

There can be so many underlying causes and it’s important that you don’t avoid figuring it out.

But this simple lifestyle change could be the key, so give it a try! My life is forever changed!

LMK if you’d like to stay in touch if you think you might need support with this in the future and I’ll send you a request to connect.

Good luck! ✨💤


Also, it was implied, but it’s also important that you don’t scroll or stare at your phone when you first wake up, either. No screens 2 hours before bed or after waking. Literally wake up, morning pee, drink water (or take it outside with you), and go outside.

Profile picture for Now&Me member @kai_or_noah

Oliver/Juniper @kai_or_noa...

Tysm! This helped a lot! <3

Profile picture for Now&amp;Me member @bearschild

I’m not sure if you can click this (or if it’s not clickable, if you have an iPhone, you can screenshot, then go to photos & copy/paste the text: “Mindbalm Meditations - Sleep”):

I record guided meditations. That was the first one I ever uploaded, so I plan on creating a new version soon. But perhaps this might help?


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