There are alarm apps that can be set up to require taking a picture of a specific thing to turn the alarm off. I used one in college, where I had to take a picture of my toilet. Ten years later I still wake up around 6am every day with no alarm.

my body forces me up around 6-7 for some reason and i wake up periodically throughout the night

its a blessing when i want to be productive early because of things i didnt do the night before

but its a curse when i just want some sleep for once.

sometimes i sleep the whole night no problems and feel NICE in the morning but im usually ludicrously baked (more than usual) when that happens.

My mom at 9:30pm having a cup of coffee, complaining that she can't sleep without her pills.

You shouldn't have caffeine within 10 hours of sleep actually.

6. Lawyer up

6. Invest in a decent mattress.

They say that there's two things you don't skimp on: shoes, and your bed. You're gonna spend half of your life in one, and the other half laying on the other.

I bought a nice mattress a couple of years ago during a clearance sale, and I would've paid full price for it even now. Best investment I've ever made, and I've had zero sleep issues since then.

Someone gave me the advice of actually not reading before bed, because your body will associate reading with sleep and make it more difficult at other times.

I don't exactly follow it, but reading is definitely effective at putting me to sleep

I sleep from 12-5:30 every night and feel so much better than a solid but inconsistent 8 hours.

Dude if you can't go without screens for 30 min you might have other problems.

But try reading books instead. Should be enough to stop you going mad (hopefully) without messing with your sleep.

Screens give off blue light, which your body uses to measure "daytime." If you cant do screen free activities before bed, install a color corrector that shifts your devices outputs to red dominant light ~1-2 hours before you would like to sleep.

Break the habit of doing non sleep things in the afternoon in your bed. If the only thing you do in bed is sleep, it trains your brain to start internal sleep processes when you get into the sleep spot.

If you havent tried it before, try exercising 1-3 hours before you want to sleep. Can be simple like a walk or jog, or quick and short reps of jumping jacks, crunches, and stretches. Whatever works. The workout helps burn off energy and other hormones that keep you up, tuckers you out a bit, and very very lightly damages muscles which gives your body a "reason" to sleep. You do most of your healing asleep.

Sleepless rest is better than no rest at all. Lying awake for 2 hours and then sleeping for 4 does more for your body than just sleeping for 4 hours. Sleep is king, but even if you arent asleep, resting still helps your body recover. If you cannot sleep, try not to stress about not sleeping, because at least you are getting rest.

On your off days and free time, there is no shame in midday napping. Often, people try not to nap out of fear it will spoil their sleep. Sometimes, those naps help you catch up on sleep to get you back into a healthy sleep schedule. And, again, any rest is better than none.

What's happening with you when you get bored we tell people to stop using screens and coffee specifically because boredom is the goal you might need some medical attention if you can't sleep when bord

I was about 45 when I found this:

Sleep with Me Podcast

Bedtime stories that bore you to sleep. It doesn't work for everyone, but it changed my life.

Get sick and put on a shitload of meds, half of which are literal poison.

Same here on the carbs. I notice when I eat after 6pm it's going to affect me with either a not great sleep and the need for bathroom break(s) through the night. Low intake of sugar throughout the day I sleep much better and more soundly.

When I did Atkins many years ago, it was some of the best sleep I ever had. It was like I was a teenager again that could sleep all day and night.