How to improve sleep?

[richoxne]

What should I do if I don't sleep well? I stick to a routine, go to bed at 9 p.m. and usually wake up at 6-7 a.m. But it takes me a long time to fall asleep, and sometimes I wake up during the night. I've tried the 4-7-8 method and visualization, but they don't help much. When I lie on my back, my arms and back get a little numb, which is uncomfortable. I am 13 years old, 173-174 cm tall, and I obviously want to grow taller.
I also think a lot in bed, and when everything is going well and I gradually fall asleep, I start thinking about it and it disturbs my sleep. I don't have insomnia, no, I sleep anyway, but it's the quality of sleep that matters.

 

[richoxne]

bump

 

[Mushroom]

What should I do if I don't sleep well? I stick to a routine, go to bed at 9 p.m. and usually wake up at 6-7 a.m. But it takes me a long time to fall asleep, and sometimes I wake up during the night. I've tried the 4-7-8 method and visualization, but they don't help much. When I lie on my back, my arms and back get a little numb, which is uncomfortable. I am 13 years old, 173-174 cm tall, and I obviously want to grow taller.
I also think a lot in bed, and when everything is going well and I gradually fall asleep, I start thinking about it and it disturbs my sleep. I don't have insomnia, no, I sleep anyway, but it's the quality of sleep that matters.

you have no magnesium in your blood (Magnesium Glycinate) + you eat before you sleep your last meal should be at least 3 hours before bedtime + you look at screens before bedtime (quit screens at least 45min before bed) + No sleep pressure, maybe you oversleep the day before, wake up at the same time everyday, even if you sleep 5 hours push through it and sleep again to wake up at that exact time then make a consistent bedtime

 

[obell5367]

go watch a Bryan Johnson video g
Tldr;
sleep timing is important, stay consistent with the times every night
Stop eating 6h~ before bed
Stop drinking 4h~ before bed
Take a sleep aide like magnesium 1h b4 bed with a sip of water to quench thirst
Keep the air cold and your body warm, air conditioner/fan+blankets

 

[Kurdishcoper]

magnesium and l theanine before bed helps me sleep like a baby

 

[Foreverbrad]

go watch a Bryan Johnson video g
Tldr;
sleep timing is important, stay consistent with the times every night
Stop eating 6h~ before bed
Stop drinking 4h~ before bed
Take a sleep aide like magnesium 1h b4 bed with a sip of water to quench thirst
Keep the air cold and your body warm, air conditioner/fan+blankets

Stop eating 2 hours before I even get home from wageslaving theory…

 

[FaceFirst]

What should I do if I don't sleep well? I stick to a routine, go to bed at 9 p.m. and usually wake up at 6-7 a.m. But it takes me a long time to fall asleep, and sometimes I wake up during the night. I've tried the 4-7-8 method and visualization, but they don't help much. When I lie on my back, my arms and back get a little numb, which is uncomfortable. I am 13 years old, 173-174 cm tall, and I obviously want to grow taller.
I also think a lot in bed, and when everything is going well and I gradually fall asleep, I start thinking about it and it disturbs my sleep. I don't have insomnia, no, I sleep anyway, but it's the quality of sleep that matters.

Seroquel