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I have no such guide, unfortunately, but I can tell you that getting a vitamin d3 supplement pretty much fixed my sleep schedule. When I stopped taking it, I went back to sleeping during the day and staying awake at night. There are several things that can disrupt your sleep or make it harder to fall asleep. Caffeine is one, obviously, and bright screens (both television and computer) are another often overlooked source of problems. About TV Tropes: I just don't like their approach to media. I feel like they're creating a jargon to talk about stories and characters without actually talking about them.