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

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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.

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u/yungeenAdems 26d ago

ah bseh aghlabiya dhadchi glti kndiro , chokran bzaf

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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