6·9 months ago- Lights: Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. (Light affects our sleep-wake cycle, aka the circadian rhythm. Our brain processes bright light as “the sun is still up so it’s not time to sleep yet”)
- Screens: Gradually dimming electronic screens until bedtime (Computer: using F.lux and lowering the brightness gradually in the graphics card’s control panel. Phone: with a built-in Night/Dark Mode option that you can schedule or by using an app like Twilight). // Don’t take your devices to the bedroom, or keep them far away from the bed and set them on silent/shut them off.
- Try not to sleep for more than 8 hours so you’ll need the sleep the next night.
- Sleeping in a closed and completely dark room (including covering LED lights on electronics, or using a face mask) with something that makes a white noise (fan/air purifier/etc.)
- Food: Having a light meal 3-3.5 hours before bed and light snacks 1.5-2 hours before bed, to not put the body into overdrive digesting a heavy meal or cause heartburn/indigestion, and also to not go to sleep hungry and get distracted by that.
- If you sleep on your stomach with your head to the side, you can use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head is pointing to. (you can also use a thin pillow for your head to not strain your neck/spine - there are ones made for kids if needed)