I have been struggling with sleep for a long time, and I'm finally trying to focus on getting more, quality deep sleep. Because when I do sleep, I feel great. Here's what I've been doing to try to improve things:
Make your bedroom the most comfortable place in the entire world for you. I recently bought a new mattress and blankets and I no longer struggle to keep a good temperature (freezing cold vs sweating all night)... can finally side sleep without my shoulders being sore, and can sleep on my stomach without destroying my back. There are tons of mattresses out there, and there's no single one that is good for everybody. I slept with sore shoulders and back for so long... and for no good reason really.
I put an air purifier in my bedroom. It is now my sanctuary that I can go to where there is no dust, no pollen... or at least it's significantly reduced. I also started taking Flonase, and it helps open up my sinuses. For years I've had swollen sinuses due to allergies, but I've felt otherwise fine. I've woken up freaked out a number of times feeling out of breath, I thought I was dreaming it, or just not awake. But with the allergies, my nose swells shut a lot, and I didn't realize that you don't always just automatically breathe through your mouth when you're asleep.
I also started going to bed an hour or so earlier. Not so much with the intention of going directly to sleep, but I kinda spend some time preparing for sleep. It gets me away from the computer, and gets my thoughts away from work. I tend to take my time making my bed, picking out clothes for the next day, etc.
Also having an extra hour reduces the anxiety that I need to fall sleep right now, or I'm gonna feel like shit tomorrow. Getting into bed early, and not trying to sleep seems to make me feel sleepier much quicker. It's almost like I try to bore myself to sleep a bit... Or when you wake up at 3am, you realize that's okay.
And a big one for me is exercise. I am like a wound up dog. And if I don't burn off some energy during the day, I apparently try to burn it off by tossing and turning all night. I have been doing only 30 minutes a day about 4-5 times a week. Nothing super strenuous. I fucking hate exercise. But it helps me sleep much deeper.
Also cutting back on weed helps big time. Sure it helps you pass out, but it interferes with your REM sleep. You don't dream until the weed wears off. Which is what I believe affects your memory the most with weed.
Make your bedroom the most comfortable place in the entire world for you. I recently bought a new mattress and blankets and I no longer struggle to keep a good temperature (freezing cold vs sweating all night)... can finally side sleep without my shoulders being sore, and can sleep on my stomach without destroying my back. There are tons of mattresses out there, and there's no single one that is good for everybody. I slept with sore shoulders and back for so long... and for no good reason really.
I put an air purifier in my bedroom. It is now my sanctuary that I can go to where there is no dust, no pollen... or at least it's significantly reduced. I also started taking Flonase, and it helps open up my sinuses. For years I've had swollen sinuses due to allergies, but I've felt otherwise fine. I've woken up freaked out a number of times feeling out of breath, I thought I was dreaming it, or just not awake. But with the allergies, my nose swells shut a lot, and I didn't realize that you don't always just automatically breathe through your mouth when you're asleep.
I also started going to bed an hour or so earlier. Not so much with the intention of going directly to sleep, but I kinda spend some time preparing for sleep. It gets me away from the computer, and gets my thoughts away from work. I tend to take my time making my bed, picking out clothes for the next day, etc.
Also having an extra hour reduces the anxiety that I need to fall sleep right now, or I'm gonna feel like shit tomorrow. Getting into bed early, and not trying to sleep seems to make me feel sleepier much quicker. It's almost like I try to bore myself to sleep a bit... Or when you wake up at 3am, you realize that's okay.
And a big one for me is exercise. I am like a wound up dog. And if I don't burn off some energy during the day, I apparently try to burn it off by tossing and turning all night. I have been doing only 30 minutes a day about 4-5 times a week. Nothing super strenuous. I fucking hate exercise. But it helps me sleep much deeper.