Gadgets, TV etc are the biggest enemies of sleep for me. I used to have exactly same issue and then made few changes that helped a lot.
- Have a fixed time to go to bed.
- No caffeine at least 4 hours before going to bed.
- No gadgets and TV at least 1 hour before going to bed.
- Eat clean, and have your last meal at least 3 hours before going to bed. (It's even longer for me due to multiple gastric issues.)
- Intense physical activity of at least 30 mins in the later afternoon/evening, i.e. running, playing tennis. Morning exercise only makes me tired and I can't do anything else the whole day.
- Have a fixed time to go to bed. - No caffeine at least 4 hours before going to bed. - No gadgets and TV at least 1 hour before going to bed. - Eat clean, and have your last meal at least 3 hours before going to bed. (It's even longer for me due to multiple gastric issues.) - Intense physical activity of at least 30 mins in the later afternoon/evening, i.e. running, playing tennis. Morning exercise only makes me tired and I can't do anything else the whole day.