3) Avoid blue light after dark as much as possible
4) No eating after 8pm (water and herbal tea are fine).
5) No problem solving after 8pm
6) No caffeine after 3pm. (I usually have a couple of cups of tea in the morning)
Basically I feel like my body needs to be physically tired and well fed to need sleep, and then it needs to be warned in advance that the day is over and we're winding down: stop eating, stop working, use lights that don't mimic daylight (including screen if possible) but instead mimic candle/firelight.
1) Consistent exercise
2) Eating reasonably healthy
3) Avoid blue light after dark as much as possible
4) No eating after 8pm (water and herbal tea are fine).
5) No problem solving after 8pm
6) No caffeine after 3pm. (I usually have a couple of cups of tea in the morning)
Basically I feel like my body needs to be physically tired and well fed to need sleep, and then it needs to be warned in advance that the day is over and we're winding down: stop eating, stop working, use lights that don't mimic daylight (including screen if possible) but instead mimic candle/firelight.