A 3-Month Log of Trying to Fall Asleep Without Sleeping Pills
For over two years, I kept waking up in the early morning after falling asleep, so I went to the hospital. Tests showed nothing major, and the doctor suggested we start with sleep hygiene. I left medication as a last resort and tried various things for three months.
1. Fixed wake-up time
This was the most effective. Not sleeping in more than 30 minutes even on weekends. The first two weeks were brutal, but starting the third week, I began feeling sleepy at night.
2. 30 minutes of sunlight during the day
I made sure to go outside during lunch. I heard that indoor lighting alone doesn't reset your circadian rhythm.
3. No phone for 1 hour before bed
This was the hardest. Instead, I read paper books, but interesting books actually kept me awake more, so I chose boring ones.
4. Caffeine cutoff at 1 PM
At first I thought it was too harsh, but now I've adapted.
As a result, the time it takes to fall asleep got about 40 minutes faster, and the number of early morning awakenings decreased. It's not completely solved, but it's become bearable without medication.
For those with the same symptoms, I recommend trying a sleep clinic. I wonder why I put up with this for two years.