Nice list! Some other ideas:
on 10: Consider Magnesium. (Citrate as opposed to Oxide. Avoid supplements that also have vitamin D) I’ve found it to relax me before bed. I take it in addition to some melatonin.
re 7, 20, 41, the general idea of having a mental routine in bed: A mental habit I have before bed is to go over my day. Usually twice, once at a high level and then again trying to remember all the details (instead of thinking, “then I read some things on lw” try to remember all the posts in detail).
I also highly recommend blue blight blocking glasses. I know a lot of people have flux but I think they’re really overestimating its effectiveness. Look around your room. If you can perceive blue objects as blue then in my opinion there’s too much blue light. Ideally they should appear black.
I’ve done these 3 things for about the last year and subjectively I’ve been sleeping a bit better. But I never collected any data and I never had a serious problem sleeping either. Good luck solving your problem!
Nice list! Some other ideas: on 10: Consider Magnesium. (Citrate as opposed to Oxide. Avoid supplements that also have vitamin D) I’ve found it to relax me before bed. I take it in addition to some melatonin. re 7, 20, 41, the general idea of having a mental routine in bed: A mental habit I have before bed is to go over my day. Usually twice, once at a high level and then again trying to remember all the details (instead of thinking, “then I read some things on lw” try to remember all the posts in detail). I also highly recommend blue blight blocking glasses. I know a lot of people have flux but I think they’re really overestimating its effectiveness. Look around your room. If you can perceive blue objects as blue then in my opinion there’s too much blue light. Ideally they should appear black.
I’ve done these 3 things for about the last year and subjectively I’ve been sleeping a bit better. But I never collected any data and I never had a serious problem sleeping either. Good luck solving your problem!