I’ll chime in with some strategies that work for me as well:
0.3 mg of Melatonin and 200 mg of L-theanine, ideally ~30 minutes before bed
Aggressive blue light filter on my devices plus turning all the lights down
I’ve been experimenting with turning all the lights off and carrying around a candle, but this is a bit too finnicky
No caffeine after ~14:00, and try to finish dinner before 17:00
Used to be a stomach sleeper, transformed into a back sleeper, feels more natural
Weighted blanket
ChiliPad at 63°F (like water-cooling/heating for my mattress)
Warm shower right before bed
Then some reading if I have time
If it takes me more than ~15 minutes to fall asleep, then I’ll also get up and read until I’m sleepy again
Eye mask that gives rooms for my eyelids
Headphones to block out some noise
Plus memory foam mattress and ergonomic pillow, but I don’t think these have helped that much
Body scan meditation and deep breathing, not sure how much this helps either
I’ll chime in with some strategies that work for me as well:
0.3 mg of Melatonin and 200 mg of L-theanine, ideally ~30 minutes before bed
Aggressive blue light filter on my devices plus turning all the lights down
I’ve been experimenting with turning all the lights off and carrying around a candle, but this is a bit too finnicky
No caffeine after ~14:00, and try to finish dinner before 17:00
Used to be a stomach sleeper, transformed into a back sleeper, feels more natural
Weighted blanket
ChiliPad at 63°F (like water-cooling/heating for my mattress)
Warm shower right before bed
Then some reading if I have time
If it takes me more than ~15 minutes to fall asleep, then I’ll also get up and read until I’m sleepy again
Eye mask that gives rooms for my eyelids
Headphones to block out some noise
Plus memory foam mattress and ergonomic pillow, but I don’t think these have helped that much
Body scan meditation and deep breathing, not sure how much this helps either