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I wake up at 5-5:30 every day without an alarm. I always get into bed an hour before I need to sleep and read a book while listening to lofi. It helps to calm me down and put me in a sleepy mood. I don’t have a tv in the bedroom, which helps eliminate possible distractions. Just keep doing it every day for a while and your body will get used to the schedule.
Told my therapist that I often imagine running my ex over with my car, and he said that as long as I’m not planning on doing that irl that it’s perfectly normal and understandable.