There are of course the basics—limit blue light exposure, have a wind-down time, only use your bed for sleep, caffeine cutoff after #pm (some people say 5, some people say 3, I think this is entirely body-dependent). Melatonin supplements can also help. Soothing sounds, of course.
Beyond that, everyone is different.
I found that reading is useful (get an e-ink reader or a paper book to avoid screen distractions and blue light throwing your rhythms off).
I also found that not trying to sleep when I can’t is useful; when I’m laying in bed and can’t fall asleep, I go and do the dishes or read on the couch for a half hour, and then try again.
For me, turning the temperature down also helps. I let the house get down below 64° at night; saves me money (thermal battery effect in summer, less furnace usage in winter), and helps tell my body I should be in sleeping mode.
A few years ago, I also had a sleep study and discovered that I have sleep apnea. Now, the process of putting on the mask at night also helps get my body ready to sleep. That’s in addition to the better sleep quality and more infrequent wakeups.
Also, you might just be trying to sleep too early for your body’s natural rhythm. Maybe your work schedule doesn’t allow you to change that, but if you can, try pushing your bedtime back a little bit. Not everyone needs to sleep from 10-6; some people are just more naturally able to sleep from 12-8.
There are of course the basics—limit blue light exposure, have a wind-down time, only use your bed for sleep, caffeine cutoff after #pm (some people say 5, some people say 3, I think this is entirely body-dependent). Melatonin supplements can also help. Soothing sounds, of course.
Beyond that, everyone is different.
I found that reading is useful (get an e-ink reader or a paper book to avoid screen distractions and blue light throwing your rhythms off).
I also found that not trying to sleep when I can’t is useful; when I’m laying in bed and can’t fall asleep, I go and do the dishes or read on the couch for a half hour, and then try again.
For me, turning the temperature down also helps. I let the house get down below 64° at night; saves me money (thermal battery effect in summer, less furnace usage in winter), and helps tell my body I should be in sleeping mode.
A few years ago, I also had a sleep study and discovered that I have sleep apnea. Now, the process of putting on the mask at night also helps get my body ready to sleep. That’s in addition to the better sleep quality and more infrequent wakeups.
Also, you might just be trying to sleep too early for your body’s natural rhythm. Maybe your work schedule doesn’t allow you to change that, but if you can, try pushing your bedtime back a little bit. Not everyone needs to sleep from 10-6; some people are just more naturally able to sleep from 12-8.
Good luck, and good night.