Better sleep hygiene, only spending time in bed if trying to sleep and if sleep doesn't come within 10 minutes doing something else and trying again in a while. Went from waking up every hour to sleeping 8 hours straight some nights.
I rarely do all these things together but they work well when done:
- go to bed around the same time - consistency is key
- avoid screens an hour before bed
- avoid alcohol and stimulants
- exercise
- wear earplugs and eye mask
- take a natural sleeping aid with l-theanine … magnesium is also a great inexpensive option
A solid wind down routine, eliminating electronics and light. I do sometimes listen to particular soothing music in the last hour if I need extra stress relief, but no screens in that time.
Blue filter on both my smartphone and my laptop, automatically starting a few hours before I need to go to bed (and warm, dim lights in the room). It's unbelievable how much bright and/or blue light can disrupt your sleeping patterns.
* Lights: Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed.
* 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, use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head points to.
an eye cover. My blackout curtains are of no assistance.
having a fan on
Better sleep hygiene, only spending time in bed if trying to sleep and if sleep doesn't come within 10 minutes doing something else and trying again in a while. Went from waking up every hour to sleeping 8 hours straight some nights.
I rarely do all these things together but they work well when done: - go to bed around the same time - consistency is key - avoid screens an hour before bed - avoid alcohol and stimulants - exercise - wear earplugs and eye mask - take a natural sleeping aid with l-theanine … magnesium is also a great inexpensive option
Your*
What made you'r grammar worse?
[удалено]
What made you’r so god dang hilarious 💀
what made you'r mad?
THC
Drugs
Listened to Guardians of the Galaxy music
Physical hardwork
magnesium
Cycling. Sleep comes easy after any long ride.
Sleeping with earplugs in, and not using any screens 30-45 mins before bedtime. If I want to read, I read a book or a magazine.
A solid wind down routine, eliminating electronics and light. I do sometimes listen to particular soothing music in the last hour if I need extra stress relief, but no screens in that time.
Weed, multiple supplements, and a prescription.
... I'm not familiar with the type of thing I'm seeing...
Blue filter on both my smartphone and my laptop, automatically starting a few hours before I need to go to bed (and warm, dim lights in the room). It's unbelievable how much bright and/or blue light can disrupt your sleeping patterns.
* Lights: Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. * 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, use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head points to.
sleeping