How can I get better sleep. I was up and couldn’t fall asleep last night

To improve your sleep, especially if you struggle to fall asleep at night, consider the following advice and tips covered in the Huberman Lab:

1. Limit Caffeine & Eating Before Bed: Avoid consuming caffeine after 2:00 p.m., and try not to eat within 2 hours of your bedtime 1.

2. Create a Wind-Down Routine: Develop a pre-sleep routine, like light stretching or meditation. This routine should be a gradual transition to help your body prepare for sleep 2.

3. Phone Settings: Use your phone in black and white mode during the night to avoid the stimulating effect of colors. Make sure you have no notifications on the lock screen to minimize distractions 3.

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     Sleep Strategies

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4. Sleep Environment: Only use your bed for sleep and sex. Keeping your bed dedicated to these activities can help your brain associate the bed with sleep more strongly 4.

5. Myofunctional Therapy & Position: For those with snoring issues, consider myofunctional therapy and positioning techniques like elevating the bed head 4.

6. Inositol Supplement: A supplement like inositol might help fall back asleep more easily if you often wake up during the night. 900 mg is the suggested amount 3 1.

7. Behavioral Practices: Keeping a regular sleep and wake time, avoiding excess fluid intake before bed, and potentially reducing or avoiding theanine in your supplement regimen if you experience vivid dreams can be beneficial 5.

8. Non-sleep Deep Rest (NSDR) or Yoga Nidra: These meditation practices during the day can help improve your ability to relax and may be used during the night if you wake up 5.

Remember that individual response to sleep interventions can vary, so it may be worth experimenting to find what works best for you. Always consult with healthcare professionals before starting any new supplement or significant changes to your routine.