Leave your phone further than an arm's reach every night, it'll help you resist the urge to check it when in bed. It'll also get you to spring up from bed to turn off your alarm.
Drink about half a glass of water before going to bed, and keep a glass of water by your bed in case your throat dries up while you're in bed. Mild dehydration is hard to notice, but will keep you up longer.
Go to the toilet as the very last thing you do before going to bed, even if you don't feel like doing so. You might not feel the need to pee, but your body sure does, and won't let you sleep before you do.
Sleep with a thick blanket, and make sure you're really warm. Warmer than you'd think, but not to a point where you start sweating. Don't underestimate cold feet either, wear loose wooly socks if they're cold.
If you really want to stay up late, do so while sitting up instead of laying down. Don't lay on your bed during the day. Ever. Try to sleep more than 7,5 hours every night. Key note: That's NOT the amount you should target, that should be the bare MINIMUM you aim for. If you've stayed up for too long, adjust your wakeup alarm to ring later (within reason).
Never sleep for too long, it'll make you squirm in bed the next night. If you're too woke to fall asleep on a particular night, don't worry; You finally have the ability to be alone with your thoughts in peace. That shit is like super steroids to your creativity.
Oh, also wash your face before going to bed. Also also only change poses whenever you absolutely need to, when current one's become uncomfortable, aka "stop fucking squirming" in layman's terms
Another thing to add is to keep your tech outside of the place you sleep. Your bed isn't a place to just hang out, it's a place to rest. A good tip if you have multiple devices is to make your phone only have essentials.
That makes it so then if you actually need to do more than make a call, text your CLOSEST friends/family, or check emails, then you probably should just move to your setup and use that. It really makes yourself less inclined to reach for tech
One of my main issues when I couldn't sleep was the fact that sleeping just feels boring tbh, so one thing i decided to do is to just leave a book on your bed, right now I'm just reading through 1984 before going to bed
Oh you know it Yraw- pretty much for as long as I remember, it's taken me 1-2 hours to fall asleep. I've read through every book and magazine in my room (quite a lot of them) at least 4 times, and gone mad like every couple of nights.
Another problem you might face just tryna start sleeping better is that you think you 'need' more time. However, sleeping well is one of the best things you can do to get better mental health. Taking care of yourself physiclly will always make you feel better mentally
I've been at points where my sleep schedule would consist of 4 hours, 4 hours and then 12, and the only thing properly getting me to fall asleep was sheer exhaustion. I've been (trying to) improve it though, and it's worked somewhat.
That could be cause of maybe three things. You get really bored because you don't have tech/social media with you. That was personally my main problem at the start, one of the things that helped me solve it was mostly just dissect why you go on social media in the first place. Some people do it for the connections, in that case try setting up stuff with your friends.
Another thing that it could be is that you just aren't doing something you really enjoy. Reading yes, is very useful, but some people just might not like reading. That's fine, try something else. A good key is to find something that's repetitive, takes a lot of time/has an end goal, and is just something you're interested in. Personally I like cubing, inexpensive, and really easy to make goals for
The last reason just you aren't used to getting 'ready' to sleep. A lot of people don't plan on sleeping, they just go on their phones, and drop down when they get really tired, their bodies are just used to having something to do. That issue solves itself out usually with enough time, but personally when that happens to me I just go check if I missed anything to do and casually work on em
It's been like that for as long as I can remember (and I've definitely not used any devices, even, for that time), and I actually enjoy the fuck out of reading. It's probably largely the latter issue, but it's not like school is willing to wait a few hours to start for me..
Could also be because you just don't have the right mood to sleep. You can try putting on warmer lights in your room. A rule of thumb is usually to put florescent lights in your workplace, warmer lights in your bedroom. It might also just be something only a medical professional would know, you can try asking your doctor for any help.
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