All the above sounds like great advice. Some other options you could try -
- make sure your bed is set up so you can regulate your heat, including not having bedding on your feet, and that bed clothes are cotton (synthetics tend to be more insulating)
- when your awake during the night try an audiobook or music or similar (this is helpful if you tend to start thinking about things, eg worrying about not sleeping or thinking about other things of concern)
- make time to have your eyes closed for a while duing the day, if your eyes get a tired feeling, 10 mins laying down with your eyes closed might revitalise you
- make sure you have plenty of vegetables and fibre with your dinner, so that digestion takes a long time (a dinner with a lot of carbs or protein will make you sleep very heavily, but wake up within a few hours, adding more vegetables can reduce that)
- sometimes worrying about getting enough sleep and being annoyed by being awake makes the whole thing much worse, you could decide that the main thing is to be lying down and with your eyes closed for about 6hrs, and that it's ok not to be asleep the whole time.
- watching the clock can be annoying, but having some way of knowing that you have slept is helpful also, because sometimes 1hr not sleeping feels like half the night. I think fitbit type devices also track sleep. You might find that your getting more sleep that you thought.
- take note of the times you feel tired during the day, is it when you wake up or is it perhaps related to being seated a long time, or after sugary snacks. Sugary foods make you feel more alert immediately but will make you feel tired within an hour or two
- on days that you feel you didn't sleep at all, you could do 4 hours of work, and then plan some reward. So when you get up your not burdened with the idea of having to do hard work all day, and the day is like a punishment. If you are too tired to think, have 10-30 min nap. You could even decide to do just 1hr of something hard that you've been putting off doing, and then make the rest of the day time for fun
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