Go to bed at the same time and get up at the same time. Having a time pattern for sleep is the first step and it’s easy to do.
It will help to reduce sleepiness over the day. After 6pm avoid any blue and white lights from light bulbs, TV or smartphone.
You might be sensitive to radiofrequency electromagnetic fields. Use timer for automatic power off/on wi-fi and set a flight mode on your smartphone over night.
Are you tired during the day? Take a nap, after lunch, for a maximum of 30 min in the early afternoon. Having a nap later in the day can ruin your sleep overnight.
Turn your smartphone into reading/night mode after 6pm. Increase yellow light spectrum in settings. Set a new rule: no smartphone after 9pm. You really don’t need the device after nine.
White light is nice, but yellowish is healthier. Use warm light bulbs in the bedroom and also in the bathroom near the bedroom.
The bedroom should be dark. Temperature matters, your bedroom should be cool not cold, and quiet. Get fresh air inside the room before sleep.
Go to a gym or do some exercises at home. Do gardening or wood crafting. Do anything that makes you move.
Feel free to be selfish. Make yourself comfortable as much as possible, buy a new pillow, blanket, whatever will make you happy to sleep.
Have clean coverings for the bed, such as pillow cases, sheets and blankets. No flowers, especially not citrus. On the other hand a very low lavender odor is recommended – less is better.
Pink noise is helping at low gentle volume. It will neutralize unwanted noise. Download pink noise here. Use the device with better quality speakers.
All used bedclothes fabrics should be natural material only, eg cotton, wool, silk, cashmere. Avoid any % of synthetic fibers such as nylon, polyamide, or polyester.
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