Let me start festivities by pointing out I’m not a doctor and I’m not impersonating one.
This is a schedule I’ve been advised to follow, and which seems to work (though it takes two weeks to a month to ‘establish’ and I keep falling off the wagon. However, when I’m doing it, and not interrupted by say cons, or family stuff, my autoimmune gets better; my ADD goes to manageable levels, and well… I generally perform way better. The trick is staying on it.)
So, it’s all in the approach to going to bed.
Two hours before going to bed, get off glowing screens. You can read, but do so on the kindle with the backlighting turned off, or on a paperbook. If you need minimal backlighting, put it on warm light, not blue.
About an hour before going to bed take 3mcg (I think. could be mg. The bottle is upstairs) of melatonin, unless it’s conterindicated. Half an hour later, take it again.
Try to go to sleep about 8:30 hours before you have to wake. If you wake during the night, stay still and try to go back to sleep.
Make sure your room is dark. There’s dark excluding curtains and shades. You shouldn’t be able to see your hand in front of your face. Ideally, you shouldn’t be able to tell the difference between your eyes closed and your eyes open.
Also, you should sleep a little cold. if temperature is a problem, investigate cooling sheets and covers.
Try for eight hours of sleep. It will take you about two weeks for it to happen naturally. Keeping the same time to go to bed helps.
Now, if you are me, and politics makes your heart race, try to avoid looking at politics after about 8 p.m.
You’re allowed to look at them in the morning, because it makes you wake up.
And that’s pretty much it, except for trying to do something relaxing when you’re off screens.
Now I’m working on drinking enough water…. It’s …. difficult.
Anyway, that’s the whole thing. If you have other things that work, let me know. Particularly if I can get in the groove faster.