I take 5mg of melatonin before bed, it's not as disruptive as Z-drugs or benzos. If you don't want to take any pharmaceuticals, doing a tiring workout in the evening works like a charm.
In my case, the reason for me not being able to fall asleep is mostly mental, I'm battling depression and anxiety, so meditating/praying as well as daily psychotherapy would help. Everybody talks about reducing the blue light intake before bed but not grabbing your phone right after you wake up is crucial, too. I mean after I had put the phone away in the morning my productivity has risen and I'm not that tired anymore.
In my case, the reason for me not being able to fall asleep is mostly mental, I'm battling depression and anxiety, so meditating/praying as well as daily psychotherapy would help. Everybody talks about reducing the blue light intake before bed but not grabbing your phone right after you wake up is crucial, too. I mean after I had put the phone away in the morning my productivity has risen and I'm not that tired anymore.
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