> telling me how screwed I am because I don't sleep 8-9 h/day
I think, more accurately, 7-8. For many of us, 9 hours is just too much time and will erode sleep efficiency, such that we develop maintenance or onset problems.
I've had long struggles and generally sleep consistently well now. Largest contributors to my improvement, through experimentation, have been: consistent waking time, strongly alleviating anxiety through CBT and activities such as yoga and exercise, vitamin d3+k2 & sunshine during the day, restricting coffee consumption to 1 cup (don't underestimate this it as caffeine boosts cortisol), and not least of which, eliminating porn consumption. I'm not sure why the latter has been so impactful but it has had a strong, predictable impact on onset latency. The rest is just the usual good practices, keep your room dark and comfortable and have a wind-down routine away from electronics.
I think, more accurately, 7-8. For many of us, 9 hours is just too much time and will erode sleep efficiency, such that we develop maintenance or onset problems.
I've had long struggles and generally sleep consistently well now. Largest contributors to my improvement, through experimentation, have been: consistent waking time, strongly alleviating anxiety through CBT and activities such as yoga and exercise, vitamin d3+k2 & sunshine during the day, restricting coffee consumption to 1 cup (don't underestimate this it as caffeine boosts cortisol), and not least of which, eliminating porn consumption. I'm not sure why the latter has been so impactful but it has had a strong, predictable impact on onset latency. The rest is just the usual good practices, keep your room dark and comfortable and have a wind-down routine away from electronics.