Try not to stare at electronic screens for at least the last hour before you go to bed at night. Install f.lux or similar on your devices to create a warm screen colour at night (blue light inhibits melatonin production, leading to a rough night's sleep).
Turn down bright lights in the home as the evening progresses.
If you're in bed and you can't sleep, get up. Read a book or do a chore. Don't use your phone or computer. Go back to bed as soon as you feel sleepy again.
Play gentle white noise tracks on a loop as you sleep. There are loads on Spotify or there are free mp3s you can find and download.
Your circadian rhythm (essentially your sleep cycle) resets when you have your first meal of the day. Don't snack in the evening or when you're awake in the night. Only have breakfast once you've started your day.
Finally, and this is an extreme measure, try going a whole night without sleep. The next day, don't nap, have a full day with work, chores, activities, etc, eat three square meals at the correct times.
Employ all of the other methods above whilst doing this, then go to bed at a sensible hour.
With discipline, this will force your body into resting at the right time of night and will reset your circadian rhythm.
How do I fix my insomnia?
← View full post
Try not to stare at electronic screens for at least the last hour before you go to bed at night. Install f.lux or similar on your devices to create a warm screen colour at night (blue light inhibits melatonin production, leading to a rough night's sleep).
Turn down bright lights in the home as the evening progresses.
If you're in bed and you can't sleep, get up. Read a book or do a chore. Don't use your phone or computer. Go back to bed as soon as you feel sleepy again.
Play gentle white noise tracks on a loop as you sleep. There are loads on Spotify or there are free mp3s you can find and download.
Your circadian rhythm (essentially your sleep cycle) resets when you have your first meal of the day. Don't snack in the evening or when you're awake in the night. Only have breakfast once you've started your day.
Finally, and this is an extreme measure, try going a whole night without sleep. The next day, don't nap, have a full day with work, chores, activities, etc, eat three square meals at the correct times.
Employ all of the other methods above whilst doing this, then go to bed at a sensible hour.
With discipline, this will force your body into resting at the right time of night and will reset your circadian rhythm.