a) only dim lights after sunset (reflect for a moment on how unnatural it is, after million or years of modern human evolution, that we all of a sudden have light after sundown. (especially blue light screens, seriously, use apps) ; this disrupts your circadian rhythms and melatonin cycles, so it's a big deal.
b) black out shades. don't underestimate - I've monitored my sleep +2 years with multiple fitness trackers, and noticed a clear positive difference in restlessness levels. it also cured my problem of waking up in the middle of the night to pee believe it or not.
c) air tight wax ear plugs ; sounds will wake you up and you often won't know why. a motorcycle, someone closes a door etc.
d) chilly room. I find ~70F is great. again going back to evo history, it's always been chillier at night.
e) habit x 10. go to bed at the same time, wake up at the same time. be unplugged for at least an hour before sleep and relax for a bit when you wake up. follow point a) after sundown. your sleep drive will take over. this might take months to get there, especially if you're a high cortisol individual, but biology will take over if you let it.
a) only dim lights after sunset (reflect for a moment on how unnatural it is, after million or years of modern human evolution, that we all of a sudden have light after sundown. (especially blue light screens, seriously, use apps) ; this disrupts your circadian rhythms and melatonin cycles, so it's a big deal.
b) black out shades. don't underestimate - I've monitored my sleep +2 years with multiple fitness trackers, and noticed a clear positive difference in restlessness levels. it also cured my problem of waking up in the middle of the night to pee believe it or not.
c) air tight wax ear plugs ; sounds will wake you up and you often won't know why. a motorcycle, someone closes a door etc.
d) chilly room. I find ~70F is great. again going back to evo history, it's always been chillier at night.
e) habit x 10. go to bed at the same time, wake up at the same time. be unplugged for at least an hour before sleep and relax for a bit when you wake up. follow point a) after sundown. your sleep drive will take over. this might take months to get there, especially if you're a high cortisol individual, but biology will take over if you let it.