wrote:
hmmm, your bedroom should optimally be around 15-20 max degrees celciusĀ
to cool down, open a window. you could get a mosquito net if you have many critters where you live
that usually helps a lot
if you cannot open a window, try to sleep without a top/nightgown in just your underwear. it makes your body able to temperature regulate naturally and should result in a FIRE night of sleep
make sure any medications does not include sleep side effects ?? like affecting your body temp regulation or sleep patterns
try not to eat around 2 hours before bedtime. the digestion of food can interrupt your sleep cycle and make you feel restless/result in nightmares
try to get regular exercise, depending on your age/condition etc, maybe around 40-60 minutes daily, it helps a lot for better sleep
try blue light filters on your devices after the sun sets, or invest in blue light filtering glasses
blue light tricks the brain into thinking it's daylight and it can affect how fast you fall asleepĀ
try to sleep without any technology in your room. eliminate the temptation to reach over for your phone or laptop. it will feel uncomfortable at first, but when you get used to it, it's a huge relief. i usually keep my latop at the sofa in the living room and my phone at the kitchen counter, both downstairs after i go to bed