an alarm across the room that I have to get up to turn off.
a light that turns on before that alarm
an alarm app on my phone that can only be turned off by solving puzzles.
having an engaging activity that I want to do ready for me and fit into my schedule
getting up a little earlier so I have time to make a decent breakfast instead of grabbing some trash or just not eating.
a TV set to turn itself on and set to a channel that shows stuff you can’t easily get used to (the history channel used to show random documentaries in the morning, no idea what it’s like now)
strict discipline about never sleeping in even when I can.
avoiding spending time in my bedroom when I’m not trying to sleep.
setting a reminder to start getting ready for bed
popping melatonin when that reminder goes off if I’m not already tired.
drink water before drinking caffeine.
stop caffeine at least 6 hours before bedtime.
prescription medication in the morning. Not enough to replace all the other stuff, but definitely something that makes a huge difference with my sleeping disorder.
Things that have helped me include: