We've all dealt with the inability to get a good night's sleep. It can be due to stress, an over-active mind, or even simple bad habits that get in the way.
Screens
No screens an or two hour before bed.
This one is hard for me.
But, you gotta cut down on screen time. They say it's the blue photons bouncIng off your retina or something, but I call bullshit on that.
Anyone who has fallen asleep in front of the television may agree. The problem is with the apps we're looking at.
The variable intermittent reward of Instagram or Twitter, FOMO of your pals on Slack or Discord, Sports scores, Tik Tok, I WANT TO BE THE FIRST TO POST THIS FUNNY CAT DANCING SALSA.
So, read a book on paper, or with a device that doesn't have any apps or other leads to the internet.
Bedroom Temperature
Apparently, this helps your body align with its natural circadian rhythm, where the body temperature shifts between waking hours and sleeping hours.
Lower the thermostat to 65ºF / 18ºC or less to help your body shift into nighttime mode.
Lifestyle
No caffeine in the afternoon . The half life of caffeine is 5-9 hours, so those four cups of coffee you drank at 10 AM are two cups of coffee at 3 PM and one cup of coffee at 8PM. I don't even want to think about this.
Booze before bed is another lifestyle choice that can disrupt sleep, so ah... Just keep that in mind, okay?
Set a Sleep Routine
Create your own wind down process.
For example, I try to go to bed at the same time every night, reduce overhead lights, and make sure all the drapes are closed. I make sure the thermostat is turned down, put my phone on a charger, brush my teeth, and settle into bed with a good book until I doze off. Then wake up at 1 AM, pick up my phone and read the internet until dawn.
Insomnia
that's right. It's called Sleep Hygiene bruh.