You can try a mixture of things:
- Do not look at a screen (phone, computer, etc.) an hour before you go to bed - prepares the mind to go to bed and isn't "active" in a first few hours of "sleep" - could use that hour to mediate, read or prepare for the next day.
- Try to get at least 6 hours of sleep and then figure out what is best for you - more or less
- Drink plenty of water before you go to bed - maybe your body and mind is dehydrated when you wake up?
- Charge your phone outside your bedroom and use an alarm clock to wake you up. Charging it by your bed can disrupt you subconsciously when you sleep plus it can be a distraction (before going to sleep and upon waking up).
- Don't have a heavy dinner, if you do, eat at least 4-5 hours before you go to bed. It's not only the mind, but the body that is affected of sleep.
Ultimately, don't shock the system, but gradually put these measures in place. Give it a shot! We've been meaning to as we face the same issues. We should practice what we preach.
Great tips! Never thought about the dinner one.
Yea, everyone thinks sleeping is about preparing the mind, which is probably 75% true, but the body also needs to be prepared. A full and processing/digesting stomach won't help ;)
Give these things a try, it doesn't hurt to try.