| I agree with @PaulHoule note on meditation. It helps me a ton. If you are new to this, one idea is sign up for a 10-day silent retreat[1]. There are apps, however this in-person, all distractions removed has worked wonders for me. It's free (food and lodging). Also here's one key tip that could help make it successful.[2] Planning to attend another one next month! I am also envious of those that can sleep anywhere, anytime. That is not me for sure. I have to work to sleep! LOL. I think some other things to consider are light exposure, last meal time, exercise, waking up at the same time, mask and earplugs. Feel free to skip any of these you have already tried. RE: light exposure; I feel that when I'm not around devices (TV, phone, monitors) or light sources (bulbs, LED lights) etc, my body is able to feel tired earlier. I try and reduce lighting after 7pm to get my body 'ready' to sleep. This also is a good excuse for me to be off my computer at a reasonable time. Candle light and a fire has a way of making me feel naturally tired. RE: last meal time; I feel that when I have my last meal by 7pm, there's a good chance that I feel empty enough to go to sleep. While my gf prefers to eat right before she goes to bed, I found the opposite works for me. I also like waking up feeling hungry rather than sleeping on a full stomach. RE: exercise; working out doing something, walking, running, weights, whatever seems to help me feel tired earlier. RE: waking up at the same time; sometimes I don't feel tired and end up staying up until 4am due to some Netflix special that I just HAVE TO know what happens. I try and force myself to get up at the same time and eventhough I'll be tired the next day, there's a good chance I can get back on schedule. RE: ear plugs and eye mask; I feel these are awesome to help me fall asleep and stay asleep. I'm a light sleeper and so once I'm up it's hard to fall back asleep. Also these help when I'm in a new environment (hotels or friend's house). My goal is to be in bed by 11pm. 10pm would be even better. I've been tracking my data for about 6 months. I am able to hit this goal on average 73% of the time. I'm hoping to get this up to 75% next quarter. It's not my goal to be perfect but rather just improve slowly. I also understand that I will regress from time to time and that's ok as well. [1] https://www.dhamma.org/en-US/index
[2] https://www.youtube.com/watch?v=RsBoBSm6dBE |