[qwertygerty]

Like most of you, I myself have been investigating how to sleep better for quite a number of years.

The problem with most of what I read here is that you're (which is what I did too) using anecdotal reports to experiment on yourself to come up with something that you feel works for you.

I eventually stumbled on a podcast by Andrew Huberman (Neuroscientist/ophthalmology at Stanford) where he shares details of their research. Just a couple of items from my notes (and there are much more)

  - The quality of light during sunrise, as perceived through your eyes, sets off a "count down timer" of sorts in your brain
  - The quality of light during sunset, reduces the sensitivity to light you encounter after sunset
  - Your eye's structure is such that light coming from above enters the eye different from light coming from below.
  - - Which is why in the morning you want to go outside to allow the sun light from above to enter, and, 
  - - in the evening to switch off the ceiling lights and instead use lamps that are set low.
  - The old story about "don't use screens and bright lights in the evening" is true to some extent, but there is more to this
  - - Candle light ; I've decided to go to the extreme, and switch to candle light at 9pm, set at desk or floor height
  - - - I use this time to perform activities that dont require a lot of light (tidying, dishes, clothes, etc)
  - circadian rhythms are key
  - - when you eat and exercise is a way to set your clock
  ...

It just goes on and on with details that I would've taken a lifetime to find.

I'd suggest you start at ep1 as it sets you up with some understanding of how your brain works, ep2 & 3 is all about sleep ep 4 - goes into finding your temp minimum, jetlag, sleeplessness

I'm sure beyond ep4 [4] the topic of sleep will come up again, as it is the #1 thing that determines the quality of everything else in your life.

  [1] Podcast https://hubermanlab.com/category/podcast-episodes/
  [2] Notes https://podcastnotes.org/category/huberman-lab/
  [3] Transcripts https://github.com/lord-denning/Huberman-Lab-Podcast-Transcripts
  [4] Search 'sleep' https://www.google.com/search?channel=fs&client=ubuntu&q=sleep+site%3Ahubermanlab.com%2F