So, first things first: lying in bed awake is the worst thing to do if you're having trouble falling asleep. Only use your bed for sleep (and sex). If you lie awake for more than 20 or 30 minutes, you should get up out of bed. Do someone not terribly active, like read a book or something. Your body relies on patterns and habits. If you lie awake in bed a lot, your body gets used to being awake while lying in bed. You need to retrain your body to fall asleep within a few minutes of lying down, and the best way to do that is to not let yourself lie awake for hours.
Second, get a rhythm of going to bed and waking up. Again, your body likes habits. Go to bed at the same time every night, and wake up at the same time every day. You can of course adjust it depending on the day (though sleeping in too much on weekends can be bad). But the important thing is to train your body to think, "alright 10 o'clock, time to go to bed" and "it's 6am, I need to get up now." Reinforce good habits and try to break bad ones, like what I mentioned in the first paragraph.
Third, some studies have shown that blue light, such as the light from a screen, prevents falling asleep. The general science behind this is that during the day, sunlight has a lot of blue light in it (hence the blue sky); therefore, when your eyes see blue light they tend to activate the wakefulness systems in your brain. Most recommendations I've read say you should avoid blue light up to about an hour before bed. I use f.lux on my computer and Twilight on my Android phone--I'm not sure if iOS has a similar app, but look into it. I also got an e-reader without a backlight to help pass the time at night. You can also try other activities that don't require screens--I picked up a card magic book and have been practicing that :)
And finally, avoid using the planing/decision-making part of your brain as you try to fall asleep. Don't use the time in bed to try to plan your next day, or figure out some problem you've been thinking about. If you catch yourself doing it (I find myself doing it way too often), but try to think of something else. The common trick, of course, is counting sheep! But one I like to do is count my breaths. Take slow, deep breaths, and try to focus on only that. Feel the sensation of your lungs filling up, and the rush of air through your mouth or nose. Also try different things, and see what works for turning your brain off. And again, if you're relaxing for a while and still haven't fallen asleep, get out of bed.
I'm not a sleep expert, but I have read quite a lot of literature (both academic and popular works). The most important thing to take away is that it's your body, find what (doesn't) work for you and go with that. I sleep for almost 9 hours every day, while my father only needs about 6. That's just how our bodies are. Healthy sleep is incredibly important, and something you should never take for granted. Happy Snoozing!
I have often read that using your bed for things other than sleep causes issues. The problem with this is it is not always practical. I live in a digs with 4 other people and the only place to escape and be on your own is your room. In my room the two places for me to not be standing is my desk (incredibly uncomfortable chair to relax at) and my bed. So although I can go to the tv room and read at 2 in the morning when I can't sleep, during usual times of day and night, if I want to be alone, then my room/bed it has to be.
I'm not sure of your finances, but maybe try getting a more comfortable chair? I use a bean bag chair in my room for that late night relaxing...
Also, I think the main thing to avoid is lying down in your bed when not going to sleep. I sometimes sit up on my bed against a wall (with a pillow to help) when reading. It's not so much to avoid being on the bed, but to teach your body, "when I am lying down in this place, we should sleep."
I actually have no problem falling asleep when I first go to bed. It's just that I wake through the night and then can't get back to sleep for hours as I feel wide awake.
Well, I think most of the points still stand if you're trying to fall asleep in the middle of the night. Don't just lie in bed awake, don't use screens, etc. If you do feel wide awake in the middle of the night, you don't necessarily have to fight it. Get up for a bit. Maybe grab some food. Listen to some music. Oh, and definitely avoid stressing about the next day by just not thinking about it. For some people, breaking up their sleep schedule is just normal for them. Now you did mention you're tired all the next day, so being up for too long in the middle of the night might not be best.
However, sometimes I've found it helpful to try to 'reset' your sleep patterns. Like, try staying up really late on a night you don't have work/obligations the next day. Once you stay up late, don't sleep in. Get up early, and force yourself to keep moving around and avoid taking any naps. By the time the next night hits, you should be tired enough to sleep through the night. This can help break the old pattern and allow you to establish healthy habits.
So, first things first: lying in bed awake is the worst thing to do if you're having trouble falling asleep. Only use your bed for sleep (and sex). If you lie awake for more than 20 or 30 minutes, you should get up out of bed. Do someone not terribly active, like read a book or something. Your body relies on patterns and habits. If you lie awake in bed a lot, your body gets used to being awake while lying in bed. You need to retrain your body to fall asleep within a few minutes of lying down, and the best way to do that is to not let yourself lie awake for hours.
Second, get a rhythm of going to bed and waking up. Again, your body likes habits. Go to bed at the same time every night, and wake up at the same time every day. You can of course adjust it depending on the day (though sleeping in too much on weekends can be bad). But the important thing is to train your body to think, "alright 10 o'clock, time to go to bed" and "it's 6am, I need to get up now." Reinforce good habits and try to break bad ones, like what I mentioned in the first paragraph.
Third, some studies have shown that blue light, such as the light from a screen, prevents falling asleep. The general science behind this is that during the day, sunlight has a lot of blue light in it (hence the blue sky); therefore, when your eyes see blue light they tend to activate the wakefulness systems in your brain. Most recommendations I've read say you should avoid blue light up to about an hour before bed. I use f.lux on my computer and Twilight on my Android phone--I'm not sure if iOS has a similar app, but look into it. I also got an e-reader without a backlight to help pass the time at night. You can also try other activities that don't require screens--I picked up a card magic book and have been practicing that :)
And finally, avoid using the planing/decision-making part of your brain as you try to fall asleep. Don't use the time in bed to try to plan your next day, or figure out some problem you've been thinking about. If you catch yourself doing it (I find myself doing it way too often), but try to think of something else. The common trick, of course, is counting sheep! But one I like to do is count my breaths. Take slow, deep breaths, and try to focus on only that. Feel the sensation of your lungs filling up, and the rush of air through your mouth or nose. Also try different things, and see what works for turning your brain off. And again, if you're relaxing for a while and still haven't fallen asleep, get out of bed.
I'm not a sleep expert, but I have read quite a lot of literature (both academic and popular works). The most important thing to take away is that it's your body, find what (doesn't) work for you and go with that. I sleep for almost 9 hours every day, while my father only needs about 6. That's just how our bodies are. Healthy sleep is incredibly important, and something you should never take for granted. Happy Snoozing!
I have often read that using your bed for things other than sleep causes issues. The problem with this is it is not always practical. I live in a digs with 4 other people and the only place to escape and be on your own is your room. In my room the two places for me to not be standing is my desk (incredibly uncomfortable chair to relax at) and my bed. So although I can go to the tv room and read at 2 in the morning when I can't sleep, during usual times of day and night, if I want to be alone, then my room/bed it has to be.
I'm not sure of your finances, but maybe try getting a more comfortable chair? I use a bean bag chair in my room for that late night relaxing...
Also, I think the main thing to avoid is lying down in your bed when not going to sleep. I sometimes sit up on my bed against a wall (with a pillow to help) when reading. It's not so much to avoid being on the bed, but to teach your body, "when I am lying down in this place, we should sleep."
These are some good points. I'll definitely give it some tbought, thanks :)
I actually have no problem falling asleep when I first go to bed. It's just that I wake through the night and then can't get back to sleep for hours as I feel wide awake.
Well, I think most of the points still stand if you're trying to fall asleep in the middle of the night. Don't just lie in bed awake, don't use screens, etc. If you do feel wide awake in the middle of the night, you don't necessarily have to fight it. Get up for a bit. Maybe grab some food. Listen to some music. Oh, and definitely avoid stressing about the next day by just not thinking about it. For some people, breaking up their sleep schedule is just normal for them. Now you did mention you're tired all the next day, so being up for too long in the middle of the night might not be best.
However, sometimes I've found it helpful to try to 'reset' your sleep patterns. Like, try staying up really late on a night you don't have work/obligations the next day. Once you stay up late, don't sleep in. Get up early, and force yourself to keep moving around and avoid taking any naps. By the time the next night hits, you should be tired enough to sleep through the night. This can help break the old pattern and allow you to establish healthy habits.