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Why can’t we fall asleep on command?
(lemmy.world)
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this post was submitted on 26 Jun 2023
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Sleep now is a lot more difficult than sleep 100 years ago.
Light matters. Blue light from computer screens has been tied to sleep issues. The theory is that it mimics certain bandwidths of sunlight that our eyes are primed to read as "daytime, get up and start moving."
Hydration and food matters. You need to be in a good state but shouldn't consume much right before bed.
Exercise matters. A lot of people have trouble sleeping if they move around a lot before bed. Since we have electric lights and can stay up very late doing stuff, it's hard for your body to know it's time to start winding down.
Best solution I've found: no caffeine after noon, consistent bed schedule (both going to sleep and waking up), black out curtains and/or sleep mask, earplugs/earbuds/brown noise track, and stop using screens an hour or two before bedtime.
I can't stress enough how much a sleep mask and earplugs improved my quality of sleep. It cuts down on the impact other people have on your sleep and it can also help in a sort of rituale way. Our brains are very suspectible to rituales and putting in your earplugs and on your sleepmask can be a great way to signal your body that it's bedtime. You can also extend this bedtime rituale with things like brushing your teeth.