I sleep with the window open (to keep my room cool) but I sleep with earplugs + a fan, and it’s rare that I get woken up by outside noise.
I usually don’t eat any food within 3–4 hours of going to sleep, to avoid digestion potentially disrupting sleep.
I rarely drink alcohol (twice a year maybe).
I live alone, no kids/partner.
My stress levels vary but it’s rare for stress to literally keep me up at night.
I take 300mcg melatonin an hour before bed and I use a blue light filter on my computer. (It would be even better to stop using my computer an hour or two before bed, but I don’t do that.)
The biggest variables I can think of are
My bedtime varies from 9pm to 11pm or so.
The sun rising usually wakes me up (I have blackout curtains but the sun wakes me up anyway). Although this isn’t a complete explanation because my wakeup time varies by more than sunrise time.
I have caffeine 4 days a week (M/W/F/Sa), always in the early morning. This may affect sleep quality.
I try to minimize external variables.
I sleep with the window open (to keep my room cool) but I sleep with earplugs + a fan, and it’s rare that I get woken up by outside noise.
I usually don’t eat any food within 3–4 hours of going to sleep, to avoid digestion potentially disrupting sleep.
I rarely drink alcohol (twice a year maybe).
I live alone, no kids/partner.
My stress levels vary but it’s rare for stress to literally keep me up at night.
I take 300mcg melatonin an hour before bed and I use a blue light filter on my computer. (It would be even better to stop using my computer an hour or two before bed, but I don’t do that.)
The biggest variables I can think of are
My bedtime varies from 9pm to 11pm or so.
The sun rising usually wakes me up (I have blackout curtains but the sun wakes me up anyway). Although this isn’t a complete explanation because my wakeup time varies by more than sunrise time.
I have caffeine 4 days a week (M/W/F/Sa), always in the early morning. This may affect sleep quality.