| Not there yet (or maybe I am, going by my country's average male lifespan), but after years of wondering what the fuck sometimes happens I finally realised what mostly causes sleep issues for me: - not getting rid of screens at least 30 mins before I hit the bed (60 is ideal) - not getting tired/exercise enough during the day - sleeping in the afternoon and anytime during the day more than 40-50 mins - having coffee after 4-5pm - having dinner after 8-830pm (though this is minor and I am not really sure it affects much) - and this is the biggest culprit of all (or maybe second worst - next to screen time): even though it's past my sleep time (1030pm) not actually just getting down on the bed and close my eyes and just try to relax even though it seems maybe I am not sleepy. This also applies if I wake up before my wake up time and I do not force myself to go back to sleep that is at least "kinda" pretend i.e just lie down closing my eyes. What helps: - reading myself to sleep (paper books are what I read, so not sure about e-readers) - hot chocolate (half glass) after dinner but 10-15 mins before hitting the bed - allergy medication (when it becomes unbearable for me) :D (no it's rare for me to take that and I don't take without asking my doctor) - listening to rain/thunder sound on my phone from a distance - if there are things pending or things bothering in my head → then heading to my ToDo list "TCOT" (abbr. for take care of this) in Reminders.app and log/dump it there before hitting the bed → I have noticed that those things usually do not bother me at night then (but I don't have much personal/anecdotal data on this either) |