Seeing your stats, I’d start with always getting up at the same time. Going to bed at the same time is harder, when you always get up at the same time your body might feel sleepy in the evening.
Some other ideas:
Try to reduce light in the evening and use screen filter like Redshift or the one included in KDE or Windows.
Try to go outside more, preferrably directly after you stood up in the morning.
Reduce the temperature of your sleeping room
Use a weighted blanket
if you don’t have the money for one, you can simply put any weights on your blankets so you move less and feel the pressure
drink less alcohol and sweetened drinks
consume less carbohydrates and more protein
drink more water throughout the day, at least approx. 0.4L/10kg body weight (so for a 75kg person, drink at least 3L)
I will try to keep your tips in mind. Drinking more and going more outside is definitely something I should do. Also maybe I will install curtains to make my room darker. The weird thing is I don’t really feel tired not sure if I trust the stats from my phone but the screen on time seems pretty convincing that something is wrong. I almost drink zero alcohol and I eat healthy. Maybe I need to take melatonin spray again it really helped me in the past.
Drinking more […] is definitely something I should do.
It’s easier to drink more when you always have a full glass or bottle of water near you. If you’re like me, get multiple and scatter them around the house in every room you stay in so you don’t have the excuse that you have to walk far to drink something. If you see an empty bottle, fill it.
[…] going more outside is definitely something I should do.
If it’s nearly time to go to bed and you didn’t go outside, just take a walk around the block. This will take <10min in many cases and nearly no effort and you will normalise being outside more.
How do I fix?
good lord, you win.
There are a few sleep hygiene rules.
Seeing your stats, I’d start with always getting up at the same time. Going to bed at the same time is harder, when you always get up at the same time your body might feel sleepy in the evening.
Some other ideas:
I will try to keep your tips in mind. Drinking more and going more outside is definitely something I should do. Also maybe I will install curtains to make my room darker. The weird thing is I don’t really feel tired not sure if I trust the stats from my phone but the screen on time seems pretty convincing that something is wrong. I almost drink zero alcohol and I eat healthy. Maybe I need to take melatonin spray again it really helped me in the past.
another tip: try to use your bed only for sleep, not for scrolling through the Fediverse or just chilling.
The more you do apart from sleeping in your bed, the more your brain connects its synapses with the fact that the bed is not meant for sleeping.
So the other way around, if the only thing you do in bed is sleep, your brain connects bed = sleep and you’ll fall asleep way easier.
It’s easier to drink more when you always have a full glass or bottle of water near you. If you’re like me, get multiple and scatter them around the house in every room you stay in so you don’t have the excuse that you have to walk far to drink something. If you see an empty bottle, fill it.
If it’s nearly time to go to bed and you didn’t go outside, just take a walk around the block. This will take <10min in many cases and nearly no effort and you will normalise being outside more.