Ask HN: What helped you sleep better?

- no coffee after lunch - replace all sugary drinks with water - replace sweets with nuts and fruits - exercise or at least go for a walk

I very recently solved my sleep problems which had been bothering me for a couple of years.

   1. I cut my caffeine intake to zero. 
   2. I forced myself to sleep at about the same time each night. (most important)
   3. I stopped using alarms. I wake up when I need to.
   4. I wear a sleeping mask which helps me get an hour more of sleep. Otherwise I'd be awake at the first lights of dawn. 

Once your circadian rhythm is retuned, points 1 and 2 stop being so important. I no longer have trouble sleeping if I drink a cup of coffee. And if I go to sleep late once or twice, it does not ruin my sleeping for the rest of the week.

CPAP has made a difference. In fact, not only does it help my sleep but I think it helps allergies as well, IE: the air filtration helps avoid my previous morning allergy attack as I coughed and sneezed out all the junk that had accumulated in my sinuses during the night. Also - it must be doing something for me, because for the first time in my life I awaken before my alarm clock and I feel rested.

When I'm going to the gym regularly / having sufficient physical activity, I noticed that I slept better as well. Not from exhaustion, but simply a more restful sleep.

As I age... cutting coffee and sugars earlier in the day. As others have said, alcohol can keep you up all night burning through those sugars.

Regularity in sleep matters too. We stayed up too late last night watching movies and even though I was exhausted, I didn't sleep restfully. Better to go to sleep at a regular time and awaken at a normal time too. If your schedule is flexible, there's a lot to be said for letting your body awaken when it is ready rather than by alarm clock.

Unless you have something clearly medical going on, I'm not personally keen on the various supplements or drugs.

One other thought - now that I have my cpap, I don't find myself needing to nap in the afternoons quite so much. That said, I think there is a lot to be said for siesta and for understanding the seasons. It's darn hot where I am right now, and the smart thing to do is basically get up early with the sun and work while it is still cool, then nap in the afternoons while it is so hot. Seasons definitely have an impact on sleep.

edit: I also think there's something to be said for eating in moderation. Big meals might temporarily make you want to fall asleep, but then you've got all that energy to burn and you wake up in the middle of the night. Or, it gives you heartburn, etc and wakes you up. Or you find yourself having to go to the bathroom in the middle of the night.

Drugs.

Did all the sleep hygiene stuff and supplements, even a bit of self-taught CBT. It's not useless - it most definitely makes a difference. But when push comes to shove, only drugs really help. The question becomes: what can I safely take for many years, which works well enough. I'm currently ok with microdoses of mirtazapine (under 1mg). And I'm testing doxepin (~5mg). To note, my main issue is terminal/maintenance insomnia, not falling asleep.

First off training. The harder, the better. Find a way to incorporate some basic training training in your daily life (I am cycling to work now, 8.5km ride back and and 8.5km forth translates to 400km per month, which is pretty cool)

Second, totally dark room and a dawn simulating alarm clock to wake up gently.

I also found out that there are scents that help getting asleep, but still have to try them.