Try Blocking Blue Light
– Turn off blue lights after sunset. Phones and computers have blue light filters that can be activated to help reduce blue light after sundown. I mean no screens after sundown is best, but if you don’t have a good book or something else to sit down to, changing the color of your screens can help a lot too. This is because the brain is wired to interpret blue light as day light and day light means you should be awake. So if you spend long hours at night looking at a tv or a phone you are sending low level signals through your body that you should be awake. There are also blue blocker glasses out there that help with things that don’t have blue filter mode like televisions. Glasses have a ton of different price points and options, try out a cheaper one before you invest There are many articles out there on this, here is one example. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
Limit your caffeine
– If you’re having trouble changing your bed time to earlier because you’re just too awake to got to bed at that time. You can try these few tips.
Get up to your earlier wake up timeline so the following day you will be more tired and ready to sleep at your earlier time.
– Drink 1/2 the caffeine you normally do during the day, and try to keep you caffeine to before noon, or 9am is at all possible.
Create a sleep routine
– Do 10 minutes of mobility work/meditation/yoga/breathwork about an hour before the time you want to go to bed. This will let your body know it is time for bed if you practice this everyday. Here is an option to try out.
– Go to bed and get up at the same time everyday even weekends. This might sound difficult for your established work schedule, but consider modifying it so that you can align with the daylight hours. Studies have shown that consistency is important for a healthy sleep rhythm. So that means you need to stay pretty consistent, at most an hour of variability on your sleep cycle on any given day. https://www.nature.com/articles/s41539-019-0055-z