Two low impact things to try are:
* A very small amount of melatonin. .300 to .500 mg.
* Breathe right strips, these increase airflow
Other health issues can also cause wakefulness.
* A very small amount of melatonin. .300 to .500 mg.
* Breathe right strips, these increase airflow
Other health issues can also cause wakefulness.
I am a historically terrible sleeper but the past year has been the best sleep of my life. Here is my overall process:
Bedtime routine: 1mg Melatonin at 9:15ish. Don blue light blocking glasses. My understanding is that the science behind these is mostly bunk but they help me. (Probably because of a general reduction in light and the psychological routine). Read book outloud w/wife and then watch a boring youtube video. If the youtube video is interesting, it's not good. Books are also not good because I find them too entertaining.
Day routine: Wake up early, ish. Eat more food early than late. Exercise. Focus on using up energy at work or during the day. I am working on getting 30 min of sunlight every morning.
Biggest problem is that 1mg sublingual is hard to find. Walgreens/CVS is excited to sell you 5, 10 even 20 mg pills and gummies. But, those are so strong they are counter-productive.
[1] https://www.sleepfoundation.org/nutrition/caffeine-and-sleep....