[laweijfmvo]

Consistent sleep schedule (+/- 15 minutes morning and evening)

Get your room cool, dark, and quiet

No caffeine after morning. No alcohol in the evening. Cleanup your diet.

Quiet your mind. This isn't just an "at night" thing. In my experience people who lose sleep worrying are the same people worrying all day. Try therapy as needed.

Screen time hasn't really impacted my sleep, but I don't have any social apps on my phone, period. Listening to a podcast or reading (on the phone, with "night mode") never seemed to be an issue.

Exercise regularly, whenever works for you. Moderate/Zone 2 is a good place to start.

[anonymouskimmer]

What worked for me was having two part time jobs and college at the same time in my 20s. Prior to that I had occasional difficulty with insomnia. After almost 6 months averaging 3.5 hours of sleep per day (except Sundays) I've only rarely had difficulty sleeping since, and am now in my 40s.

[rrr_oh_man]

> No caffeine after morning

What’s the theory behind that?

> Quiet your mind. This isn't just an "at night" thing.

Agree!! I try to avoid my phone in the first hour of the day (while drinking a mokka, though..)