Basics:

• Sleep enough: some people need 6 hours, some 10. Most are in the middle.
• Don’t sleep too much (also not good). Only, if you really need it, e.g. if you’re sick.
• Don’t overeat or be too active on the late evening.
• No too engaging stuff before bedtime. I don’t find the whole “3 hours before sleep no screens at all” feasible or effective. Just don’t be too engaged in a video game, don’t troubleshoot your PC and don’t sink into a rabbithole. Reading, listening to podcasts and other light stuff is nice.
• Enough activity and light during the day. Both are indicators for your circadian rhythm. Also, it feels great to sink into your bed being totally exhausted 😁
• Cool bedroom and hydration.
• Go to bed sober (also, no caffeine! Its’ effects can linger for >14 hours!)
• Check for underlying health issues: see below

Nice to have

• Smartwatch: you can track your sleep pattern and what affects it. For example, you might notice that alcohol before bed makes you sleep very light, while lack of activity has no effect. The “intelligent waking” is great too, it detects your current sleep state and wakes you up to half an hour before your set time, when you’re already almost awake, to not scare you out of bed. Makes getting out of bed way easier!
• Weighted blankets.
• Mouth taping.
• Hot water bottle to cuddle.
• Bedtime routine, e.g. a cup of (herbal) tea.
• Warm shower before bed, and cold shower in the morning.
• Electrolytes (Magnesium, Calcium, Lithium, Potassium). Everybody knows Magnesium, but Lithium is very underrated!
• Sexual activities may help some people too. Preferably without porn (see above).
• Healthy carbs in the evening, e.g. potatoes.
• Melatonin: a super small dose (0,3 mg) a few hours before bed. No big doses (1+ mg) directly before sleep, that’s not the right way! I only take it to fix my sleep pattern.

What helped me the most?

• The “check for underlying health issues” point: I had a chronically plugged nose due to a deviated septum. Therefore, I had sleep apnea and snored a lot, which woke me up all night. Getting an operation was the best thing ever.
  Also, treatment of my restless legs syndrome helped a lot too in getting proper sleep.
  Allergies are overlooked too, e.g. mold.
  All other points had a minor impact compared to that.
• Not worrying too much about “the perfect sleep”.
• And some of the tips mentioned above, but they add each other one by one.