Better Sleep

>>42169318
Meant 11pm*

I usually can't fall asleep until 4am or when the sun rises

I sleep under a flat sheet with a fan on. I change my pillow cases twice a week. They give the fresh bedding feel, and it helps me sleep. In the winter I just use a 4.5 tog. I can too hot, but never too cold.

You've got to work out your own body.

my uncle has the same problem, just get some sleeping pills prescribed, they helped him a shit-ton
alternitavely, just wake up earlier and force yourself to go throughout the day, even if you feel like shit, your body will get used to getting up early soon enough

>>42169382
This, also try to avoid using electronics when you want to go to bed beforehand. I dont have any proof that it helps but I tried and I found it alot easier just to fall asleep right when i got into bed. Read a book or something I guess.

>no phone or other glowing electronics 1h before bed
>read a book, listen to a podcast/radio
>drink something hot (no coffee or black tea obviously)
>use a sleep app (Sleep Cycle for iOS is good)
if you want to rise earlier, set an alarm for whenever you want to get up and then get up that time every day irrespective of when you went to sleep
your body will adjust accordingly