The way I made things better (though it’s always an ongoing battle) was getting more consistent about a few key things. Maybe you already do this, but the key strategy for me goes something like:
- go to bed earlier than you think you need to (9-9:30pm for me)
- get outside and moving as early as possible. Ideally in bright light, and without a time-sensitive objective. For example, leave early to walk to work so it can be leisurely. Or wake up early enough that you can just go for a 15-20m walk with no destination and wake up your body.
- No screens past 6pm or so. I allow my watch, but I hide my phone. I will let it ruin my sleep over and over and over. I’m only a hairless ape, and I need to plan to prevent myself from doing ape things. The watch doesn’t seem to harm my sleep, but it functions as my alarm/quick way to set reminders/way to see the time or weather/etc. But I need to keep the phone far away.
Different things work for different people, and maybe you’re already pretty close to something like this anyway. I only mention it because I started with magnesium threonate too, and it was a long path to better sleep. I wish I figured this out 15 years ago!
- go to bed earlier than you think you need to (9-9:30pm for me)
- get outside and moving as early as possible. Ideally in bright light, and without a time-sensitive objective. For example, leave early to walk to work so it can be leisurely. Or wake up early enough that you can just go for a 15-20m walk with no destination and wake up your body.
- No screens past 6pm or so. I allow my watch, but I hide my phone. I will let it ruin my sleep over and over and over. I’m only a hairless ape, and I need to plan to prevent myself from doing ape things. The watch doesn’t seem to harm my sleep, but it functions as my alarm/quick way to set reminders/way to see the time or weather/etc. But I need to keep the phone far away.
Different things work for different people, and maybe you’re already pretty close to something like this anyway. I only mention it because I started with magnesium threonate too, and it was a long path to better sleep. I wish I figured this out 15 years ago!