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Find out your sleep cycle length. Mine is 90 minutes. My life is better when I get 6, 7.5, or 9 hours (lol I wish) because I wake up at or near the end of a sleep cycle.
No electronics in bed. Bed is for sleep and sex. No TV either.
Wake up at the same time every day.
Don’t try to force yourself to sleep if it ain’t happening. Go do something boring for a bit.
Sometimes I’m worn out but can’t nap on weekends and I will just lay there trying to relax every muscle I can notice. Sometimes this makes me fall asleep and sometimes I just get some good body rest.
Make your room as dark as possible.
If you have trouble sleeping through noise, try a noise machine. It sounds counter intuitive but usually it’s new or sudden noises that are the problem, and your brain should tune out the noise machine after it becomes a usual sound.
Avoid caffeine 6 hours before bedtime.
If you get heartburn avoid acidic foods and drinks before bedtime.
Alcohol and grass will help you sleep sometimes but it will be worse quality sleep.
These are things that help me, they might not help you. Try to keep a sleep journal if you’re having trouble nailing down what might be disrupting your sleep. It’s all about being in tune with how your body works and feels. Take some time during the day to just feel how you feel.
If you try a bunch of stuff and you get sleep and drag ass every day anyways get checked for sleep apnea.
How did you find out your sleep cycle length?
I think I read that average is somewhere like 85-100 and I took note of when I felt most alert when waking up and when I felt most groggy.
I also like a weekend nap so I tried setting alarms for different amounts of time and landed on where I felt most alert and refreshed upon waking.
Bonus via edit: if you wake up during the night at the same time it might fall on a sleep cycle divisor. I wake up to pee at 4:30 a lot and 6:00 is my wake up time, 90 mins away.