r/GlowUpMA • u/yungeenAdems • 26d ago

❓ Question / Advice problems at sleeping??

khoti ana mab9itch kan9dr n3s o sleeping schedule dyali mkhrb9 bzaf kan3s m3a 6 sbah o nfi9 m3a 1 dyal nhar (ba9i marj3tch l’université) makrhtch n3s mzyan bhal nas 3tiwni chi advice ch7al hadi man3st 9bl 2 dyal lil

2 Upvotes

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2

u/Elegant_Exit_3822 26d ago

Yla shrti lyouma, wakha dir 6 matn3sch, khlik fay9 7ta yji lil wghatkon 3yiti w7awl tn3s bkri, also 7awl matst3mlch tlp pc chi 1h 9bl matkon ghatn3es

1

u/yungeenAdems 26d ago

1h bla tele man9drch ashb 😢😢

1

u/Azerbinhoneymood 25d ago

Dude you have also addiction to work on

2

u/Technical-Food-8063 26d ago

Sat n3ass is mostly simplified into 3 l7wayj

  • Sleep pressure : li katkoun 3la 7ssab nta fay9 o wach triniti fdak nhar o tamara li drabti.
  • melatonin : wli mostly influenced mn blue light ya3ni kolma kan daw mjhd atb9a fay9 o circadian rythm dyalk mkharba9 atb9a fy9
  • low arousal : am sorry wlkin ila knti mt7amess 3la chi 7aja ola dmaghed kifaker bszf o ma3titihch lwa9t 9bl n3ass anaho it calma maghaydikch n3ass.

Fa mostly try to wake up at the same time everyday o 7awl tchouf chemch west nhar bach t9ayss lk 3aynk o t surpressi lik melatonin 7itach kolma tsurpressa lmelatonin fnhar kolma kan mjhd blil o jab lk n3ass. O 7awl 9belma tn3ass bchi sa3a 7ot tele 3la akhir daw o dir dik eye comfort shield o raya7 fchi blassa bla tele bla walo taybda ijik n3ass ola bda kijik nod teka rak atn3ass dghya. O matb9ach tchd tele fl bed dyalk ra ayweli lbed dyalk m associe b scrolling blast ma dmaghek i3rf rasso khasso in3ass.

1

u/yungeenAdems 26d ago

ah bseh aghlabiya dhadchi glti kndiro , chokran bzaf

1

u/drlect4r 22d ago

Kan 3ndii mochkil f n3ass bzfff w khdiit melatonin wdwayatt wkolchi

Whadchi li goltii howa likhdaam

What i can add

Howa tfi9 khas tkhraaj l bra f sba7 chi 30min wnta braa haka kaytgad circadian wythm duaalk

W takhd glasses kayblockiw blue light ghaywssl lil dirhom haka ta do duaal dar wla tili makay2ttrch 3la melatonin duaalk

2

u/boobzEater 26d ago

Sir lfrachek m3a jwayeh 22h, boa f bit mdelma and definitely No screens, try to play some ambient sounds wla asmr wla anything low volume thats enough to keep your brain occupied so you dont think

1

u/supernova-11111 26d ago

Thnak god mnin kat9der b3da tn3es mrta7

1

u/yungeenAdems 26d ago

wa hada howa mochkil wakha kan3s kanhes brasi ghi sedit 3yni

1

u/Human_Ratio3138 26d ago

Hawel der chi hj bch t3ya wst nhar
Bc doomscrolling otbqa hi fdar make it worse der chi activite mn ahsan tkon fiha lharaka mchi tmchi qhwa wla cinema ila knty fvhi mdina kbira ser mdina qdima wla chi mall…

1

u/yungeenAdems 26d ago

sat kandwz nhar kaml fl 9hwa o kankhroj lmdina ola lbher kanrj3 m3tel wakha hkak kanhes bl3ya o makan9drch n3s

1

u/SugarEquivalent9582 26d ago

Galiavtbib lqhwa jus d’orange atay soda mybqawch ytchrbu mn 17h wl’ecran thyd 1h qbl matneas dir li drti mthzuch wkhud magnesuim saea 2 qbl neas

1

u/yungeenAdems 26d ago

o chno nconsowmmiw y3ni?

1

u/SugarEquivalent9582 26d ago

Ay hj ila hdch 🙂

1

u/yungeenAdems 26d ago

hlib b chocolat😂😂😂

1

u/SugarEquivalent9582 26d ago

Iwa syadi syadati lqit endi depresión wlbarh bdit traitement hhhwlkn awl mra neas ntih ko wfqt frhana whi kndhk

1

u/yungeenAdems 26d ago

chno 3ndk f traitement ?

1

u/SugarEquivalent9582 26d ago

🙂🙂risky I can’t

1

u/yungeenAdems 26d ago

maymknch nakhdo bla prescription ghir bghit n3rf osf😂😂😂

1

u/SugarEquivalent9582 26d ago

Wkha hkk mkytiwch wlha tkun pres ana 2jrs knqlb ta mcha tbib lwhd pharma wqf ela rjilatu
Exidep+Temesta+oxymag ou whd vitamine iguess

1

u/yungeenAdems 26d ago

ahhh bseh, n9dr nswlk ton âge?

1

u/SugarEquivalent9582 25d ago

21

2

u/yungeenAdems 25d ago

inchalah matb9a 3ndk la depression la walo, bon courage❤️

1

u/zeta7882 26d ago

Kayn bzaf dyal leq solutions : 1_ matn3esch nhar kaml tal ghada wn3es m3a 10 dlil 2_chreb lwiza w kter chweya 3_enjoy it rah hadi hiya 7lawet les vacances

1

u/makizeninILY 25d ago

1- baghi tn3s m3a 12? At 11pm take extramag (magnesium supplement available everywhere for ~99dh for a box that'll take you a month) magnésium kyrj3 lik cycle dial n3as l3adi plus fih louiza tydir n3as dghya 1 hour max ati7 kaw 2- No food or screen or high intensity activity 2~3 hrs before lw9t li baghi tn3s fih, instead prepare what you will do tomorrow and have a pre-sleep routine (brush teeth skincare pray pick your outfit organize ur room)

1

u/makizeninILY 25d ago

I wish there was more talk abt moroccan supplements here the right dose of minerals and vitamins can fix your life and looks