Using headphones, Did beginner, still awake at 6 am.
I had insomnia for years. Here are some pro tips (things that worked for me)...
*2 hours before bed:*
- stop stimulation -- no work, no games, no studying, etc.
- put all your screens on night mode (even better, turn them off entirely)
- lower the lights in your home; if you’re using bright white lights in your home, turn them OFF!
- for best results, wear red laser goggles to completely block blue and green light
- do some light exercise, stretching or go for a walk
- do some journaling, brain dump whatever you worked on today, so you aren’t "thinking of stuff" while you’re trying to sleep!
Carol