I think the reason I relapsed day before yesterday is because before going to bed I was scared…I was thinking…“What if I relapsed?!”… I was scared… My mind was continuously thinking about sex, relapsing, and porn… and as I went to bed… Just after an hour… I woke up!.. unable to control my urges… unlocked my phone and it started… I relapsed… While watching porn my mind warned me… “You’ll regret”… " You’re on 21st day, man! don’t do it! "… but for no reason I continued… and boom! 
. … I’m again on day 1…what should I do before going to bed?
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Don’t look back about what you did , I relapsed too , I feel shame too and this ego angry … but the fine thing that I decid to never look back , push myself step by step to achieve this …
What you have to do is many
You can bring a jar of water
Reading a book
Look your phone and let the phone far of you
Bring a tiktok manual 
Play a radio if you like this …
If you manage from a day before about your goals and you did ( like studying or finishing a project something you will prood of it to your night ) I think it works …
In Brief , by busy … we are all in your back .
Stay_working .
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I was same like you once, I was a night doer. It happened continuously I’ll watch P on bed and that will lead to MO and it was like a routine thing before bed. Tried many times to stop but I failed, sometimes I used to do it 2-3 times just to sleep.
When I started my nofap journey I failed many times on 3 or 4 days because of this routine thing. If I didn’t do it, I won’t get sleep till mid night, around that time I won’t have any options but to do and go to sleep. But all this has to stop so I analyzed for sometime, if I’m tired before going bed I’ll sleep instantly. So from that day onwards I started make myself very tired before going bed. You can do whatever its healthy for you to make yourself tired before bed.
In my personal opinion, moderate exercises to make yourself tired and meditation to clear your mind are the two best things you can do to get good sleep. If you slept well, M won’t be an option here. Also try to wake up as early as possible it will help you go to bed sooner. Hope this helps for you too.
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I always follow a sleep routine before goin to bed
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The potential solution I see is
Work hard the whole day, get exhausted so that you can have a best sleep
However I myself am not able to do this.
I don’t see myself fit to tell you this, but this is a pathway
Exhaust yourself so much that you’ll love your sleep
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I lock up the phone bro. This past relpase, I had viewed some images right before going to sleep, it ended in a wet dream, a trance state when I woke up and chaser.
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I have the same problems! What I generally do is close my eyes, focus on the feeling itself (not the thoughts) and clear out my mind. Meditation really helps. But it’s not always that easy. I feel like beating this thing is a journey of becoming one with your inner self. And your inner self is locked behind the hurt and the addiction.
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