Lights: Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. (Light affects our sleep-wake cycle, aka the circadian rhythm. Our brain processes bright light as “the sun is still up so it’s not time to sleep yet”)
Screens: Gradually dimming electronic screens until bedtime (Computer: using F.lux and lowering the brightness gradually in the graphics card’s control panel. Phone: with a built-in Night/Dark Mode option that you can schedule or by using an app like Twilight). // Don’t take your devices to the bedroom, or keep them far away from the bed and set them on silent/shut them off.
Sleeping in a closed and completely dark room (including covering LED lights on electronics, or using a face mask) with something that makes a white noise.
Food: Having a light meal 3-3.5 hours before bed and light snacks 1.5-2 hours before bed, to not put the body into overdrive digesting a heavy meal or cause heartburn/indigestion, and also to not go to sleep hungry and get distracted by that.
If you sleep on your stomach with your head to the side, you can use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head is pointing to. (you can also use a thin pillow for your head to not strain your neck/spine - there are ones made for kids if needed)
I leave my phone in a different room, and read on my kindle. Prevents getting caught up in something and it’s easy to just close it when you’re ready to fall asleep.
You should develop an awareness: When are you ready to fall asleep ‘NOW’? This opportunity repeats about every 20 minutes.
Go to bed, then do your thing, whatever you do while waiting for sleep to come (I read a book). If you recognize that you yawn, then stop immediately with everything that you’ve been doing. Lights off, be still and just let it happen.
I love listening to Relatos de la noche. Uriel has a great voice and I have been a fan of his for years, plus spooky and scary stories are my jam. He is on YouTube, spotify, Amazon, etc.
For me it’s watching steve1989 MRE reviews on YouTube. Dude has the chillest voice and demeanor, and the content is just engaging enough to keep my mind from spiraling off onto random shit, but not exciting enough to keep me awake. The only problem is waking up to my phone on the floor or buried God knows where in my sheets.
And just in case Steve browses Lemmy, I also like watching his videos while awake too! 😄
Any amount of sleep is more valuable when you’re well hydrated.
So if you’re lying there thirsty, but worried that getting up might mean being unable to fall asleep for another hour, know that being well hydrated for 5 hours of sleep is worth more than being dehydrated for 6 hours of sleep.
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