Asklemmy

A lot of this was already covered but here's what I have:

• Lights/screens:
  • 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")
  • Gradually dimming electronic screens until bedtime. (Computer: using a program like 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.
  • Use a face mask (or tie some other cloth around your eyes), or sleep in a dark room (closed door, covered windows, covered LED lights on electronics, etc.) (note: if you sleep in a closed room make sure to keep it well-ventilated in all other hours)
• Try not to sleep for more than 8 hours, so you'll always be tired enough the next night.
• Masking noise:
  • Use something that makes a white noise - a loud fan/air purifier, a plugged-in radio that's not tuned to a working station, a white noise device, etc. (put it next to a window if it's noisy outside to mask the noise better)
  • Additionally (or alternatively) you can use foam earplugs. Just make sure to roll&squeeze them before putting them in and don't push them too far, otherwise you might get impacted earwax and have difficulty getting them out.
• Food: Have a light meal 3-3.5 hours before bed and light snacks (like crackers) 1.5-2 hours before bed, to not go to sleep hungry and get distracted by that and to not put the body into overdrive by having to digest a heavy meal, or cause heartburn/indigestion.
• 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)