I did actually buy a topper (decent one from Ikea) which helped as the mattress below is finished.Check out mattress toppers on Amazon.
I think a decent bed mattress will address a few problems but until I move here I don't really want to get a new one yet.
I do most of that tbf, but the devices before bed is one of my downfalls I'm now addressing.Reduce fat percentage
Increase fitness
Increase strength
Do enough physical activity in a day to be tired at night
Stay hydrated!
East enough protein
Eat enough vitamins+minerals
Try and avoid stress (meditation/massage/hydrotherapy helps)
Get plenty of fresh air through the day, also keep windows open to allow for good ventilation and getting fresh air during the night
Increase sexual activity
Avoid tv and mobile devices within a few hours before bed
Avoid eating within four hours of going to bed
Get good pillows, even very expensive ones, they can be the best investment you’ll make
Keep bedsheets clean and fresh (change them regularly)
Make sure you get into bed clean and fresh yourself
Make sure the first thing you do in the morning is making your bed, so that by the time you get to the nighttime and it’s time to get into bed, the bed is nice to get into (making your bed as soon as you get up also puts you in the right frame of mind for the day ahead, as you’ve already ticked off job #1)
Don’t put off jobs that need doing, otherwise they’ll be on your mind at night in bed - get a To-Do list and get the jobs done, pay your debts, apologise to the missus, clear your conscience…
Drink lots of water, trying to not drink caffeine past midday; have fresh air (but perhaps not enough atm as I'm busy in the day and evening I'm usually in the gym - have kick started my running however.
Two things that stand out there ^^:
Its now two years since I left the family home (partner & kids) and the first year was awful compared to how I am now. A lot of my trouble is waking up with myriad thoughts buzzing around my head. Situations I haven't resolved (work or freindships) and it's like a disco on there - the proverbial bee in my bonnet. I'm historically an over thinker but starting to chip away at that.
Despite (for many years) not being in a loving relationship with my ex, we did use to cuddle in bed and this closeness made me drift off instantly. The adjustment to sleeping alone has been tough.
Sex too of course...it's been a long while but offset with me really getting to know myself and not wanting to use a new relationship as a crutch, but it's probably about time I did (easier said than done right?).
Bearing in mind a couple of years I had lots of dark thoughts to wrestle with as I contemplated my future, I've come a long way. I just can't nail a decent night's sleep.
Possible I'm not matching my training with what I eat (not enough protein for example)?
I used to sleep like a log as well. But I found it very uncomfortable in the fireplace and decided to sleep in a bed instead. It's much better.
To somapop. Maybe you need less sleep as you get older?. You mention waking naturally at 5 am and then tossing until 7 am when you get up. How about getting up at 5 am and going running instead? Then have breakfast afterwards? You can still train again later in the day. Plus in the next couple if months it will be light in the morning. The extra daylight and getting up and being active earlier will tire you out and you will sleep better?
I've always considered myself a 'late night' person and I think there was some research to qualify this type of thing, but I'm never one for conventions and try to challenge habits as kind of reinvention.
Could be a good shout (although would mean shifting my evenings around to accommodate an earlier night).
Good advice everybody - thanks.