this post was submitted on 15 Jun 2026
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Start with your sleep schedule (approx same time to bed, approx same time getting out of bed)
Do not eat 2h (3h is better) before bed
Drink more water (not juice, not milk, not tea or coffee. water!)
Enable "reduce blue light" on your phone and computer
Do not scroll phone before bed, DO NOT LISTEN TO ANYTHING on your phone before falling asleep (extremely important)
Try to watch sun sets (it is baked in our nature to feel tired once we witness sun to set)
Try not to use bright ceiling light in the evening (this is connected previous point. It is weird but it works)
Lower down or remove caffeine from your daily liquid intake. ABSOLUTELY NO caffeine before bed. If you are addicted to caffeine, try to limit intake to only before noon.
Magnesium helps to get better sleep for some. Try that.
You cant avoid skipping a few of these. The absolutely must ones are no scrolling/watching phone, no caffeine and no food before bed. These 3 are the worst ones at screwing your sleep.
Spoken by a true sleep specialist?
Spoken by someone who had terrible insomnia with occasional panic attacks and an average actual sleep time per night of 2 hours that lasted over 1.5 years. I did fix it.
I am unable to fall asleep without watching/listening some youtube video on my phone...
It is like a drug in a sense that you will have to put effort in withdrawal. You have successfully trained your brain to fall asleep only if you are listening to things, but by listening you'd be occupying your brain and it has to do work while at it. Removing phone from before and in bed would lead your brain to naturally shut down.
I used to do the same. Streams or long and boring YT videos to fall asleep to. My sleep was terrible and inconsistent. Once I have stopped doing this, it has improved drastically.
I am not telling you to read a book before falling asleep. Just do not do anything. Get in bed. Put your phone on charge. Turn lights off and fall asleep. It will take time to get accustomed to do it this way, but it will be worth it.
My sleep is pretty bad so I will seriously consider trying this, thanks.
I'm not here to disagree I've gone through this and my sleep has improved. But for some reason the phone thing isn't affecting mine as much. I only do it sporadically but yeah the stable rhythm no caffeine (after 2 pm for me) and such they help. Also no alcohol!
Wasn't there a study just published last month or so that showed that the blue light from phones is super over-blown? I know I just read this...
I switched my phone to the softer red light based screen setting on my android.
It's not the blue light, it's the endless scrolling that keeps your stress level up.