| Here's what used to work for me, if you do all of that at the same time you'd probably be fighting to stay awake after 10PM -as few stimulants as possible, the optimal amount being exactly 0(no nicotine, no caffeine) -no eating a few hours before sleep -working out in the morning/afternoon(lifting and cardio) -melatonin before sleep -blue light glasses -night mode on all my devices(warmer colors or even just devices turning off automatically) -complete darkness and no distracting noises -cold room, I've seen some people recommend 16° -orgasms every evening -mindful meditation before sleep -no alcohol -earplugs or relaxing binaural beats in comfortable earphones when trying to sleep and an eye mask -the best bed/blankets/pillow you can buy -a relaxing shower/bath -a short walk in nature in the evening I also used to take a bunch of supplements and very good food, and while it wasn't aimed at improving my sleep it probably improved my health/wellbeing which indirectly improved my sleep If nothing works then indica weed, vaped or in edibles taken a few hours before going to bed lol |
For me, melatonin supplements didn't make a difference.
Instead, I drink a cup of kefir before bed, along with essential amino acids and a table spoon of MCT oil.