No caffeine after 10 AM helps me quite a bit. If you're a caffeinated pop or coffee drinker; try cutting back.
I've stopped caffeine after noon but maybe I should stop sooner. I had a sleep study done and found I don't have apnea but I do have ~15 RLS episodes/hour which screws up my sleep. Waking up to pee at 3:00 AM often results in starting my day then. The result is I often only get 3-4 hours of actual sleep. I envy people who sleep.
I wonder how many of you who have trouble sleeping or staying asleep, are taking allergy medications. I went through a pretty bad spell of insomnia a couple of years ago. My wife eventually traced it back to the 24 hour Allegra that I had been taking. I looked up patient complaints and symptoms and 80% of people who were taking it listed insomnia as a side effect. I stopped taking it and within a week was back to my normal sleep pattern.
I have a hard time falling to sleep.Once i do 4-6 hours is what i usually get...Sometimes if i go a few days with little sleep i might get a night of 8 or 9 hours. Alcohol was my way of doing it for years you can say pass out.I quit 4.5 years ago because of health and it has been hard since then.. I gave up caffeine a few weeks ago from stomach ulcer from years of bad habits and long term aspirin use.Notice some improvement.I envy my wife that lady can fall asleep standing up lol.I would be very happy if i could fall asleep as fast as she does.
Not enough. Never enough. Been working 3rd shift since 1980, and for most of that time either a 2nd job or vol. firefighting, so it's been a lifetime of sleep deprivation.
I get a much sleep as my body wants. I tend to rollover, and not roll out! I've been taking a pill each night with Melatonin. Really helps me fall asleep.
"All that the South has ever desired was that the Union, as established by our forefathers, should be preserved, and that the government, as originally organized, should be administered in purity and truth." – Robert E. Lee
Bedtime is usually around 11:00, I wake up each morning around 05:30 or 06:00. Can't take naps, never have napped in my memory. I do know good sex helps me fall to sleep after the fact!
A decent amount of physical activity during the day,, whether working on something or exercising, helps a lot for me. Dynamic activity during the day means more deep sleep at night. It doesn't so much make me tired, but it burns all of the stress-related cortisol or whatever out of my bloodstream. But different people have different physiologies. So, different things work for different people. I also drink red wine with dinner, and often take a Benadryl about 2 hours before I want to go to sleep. Works like a charm. I generally will sleep 6-7 hours without any interruption. Generally, have the option to nap if desired for an hour or so during the day. Most times, I don't feel like it, but sometimes, I do.
I've been taking a pill each night with Melatonin. Really helps me fall asleep.