The pre-bed routine doesn't need to be anything elaborate. It can be as simple as a wank, a shower, a warm glass of milk, and mediate until you sleep. Most of these you're probably doing anyway. Lifting made the biggest difference for me when it came to exercise.
For diet, just make sure you're eating your fruits and veggies. Have your wife jam 'em down your throat if she has to. Sets a good example for the kids, too.
If screen time before bed is a problem, get apps for your phone and programs for your computer that get rid of blue light from your screens at a certain time. I used to use them, but I don't remember what they're called. Stopped because I started working 3rd shift, and I got annoyed of having my screen color skewed whenever I was awake.
Man my work schedule rotates around the clock, second shift then first then third then second then first then third it gets real old real quick but it is what it is.
I'll try putting together a good routine and see how it goes. Thanks for the advice. I'll check out the apps that might help.
Yeah, that rotating schedule is definitely what's fucking you over. The body doesn't like that kind of randomness when it comes to sleep. It likes a very set routine. Every person I've met who doesn't have a set work and sleep schedule has always felt, and looked like shit. There's only so much you can do to mitigate it.
Well thankfully its temporary. I'm studying to start another career, so as soon as I finish this class It'll be over. My boss does it too me on purpose he isn't my biggest fan. Its okay though I don't blame the guy for not liking me.
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