this post was submitted on 06 Oct 2024
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Considering what you've tried this might seem obvious but since I didn't see these explicitly mentioned:
Have you tried being really consistent with your sleep schedule? Especially the time you wake up? (Probably the most important thing one can do for sleep quality)
Have you checked wether the temperature you sleep in is ideal(cooler than normal)?
Have you eliminated lights and noise from your bedroom? It needs to be completely dark and insulated from noise.
Have you checked your sleep position and mattress? There are certain professional suggestions I've read about, like you should sleep on your side ideally with your dominant hand on top(fetal position) and the mattress should not be too hard or too soft and you sink into it too much and you should be replacing it from time to time(5-10 years).
Have you optimized your pre and post sleep routines? Like staying away from screens and blue lights, winding down(for pre sleep), not changing up the routines as much as possible.
Are you exercising enough and enough time before sleep?