I think light has correctly been identified as the biggest reasons for insomnia(if you look at plants and animals, light plays a big part in their daily cycles). I have seen following changes really helpful:
1. The biggest change that needs to be made, is to have genuine respect for nature's cycles. That is the mindset needs to change from "We can sleep/wake whenever we want" to "Aligning oneself with natures rhythms". All animals and plants do it, except human beings.
2. When looking for apartment, look for apartment which lets more of sunlight in. So bedroom should have window/s which lets lot of light in on to the bed (of course it can be controlled with a blind).
2. Even during day time, instead of artificial lights, see if sunlight from windows can be used.
3. Minimize use of monitor(meaning staring at monitor) past 9PM and ideally best to sleep by 10PM. Consistently. Once the pattern is established, your body automatically falls sleep easily around these times.And, with this patten, early morning hours (6AM to 9AM) provide freshest of mind. It is about quality of wakeful hours and not quantity.
I've found this to not only provide the best quality of sleep but great clarity of mind and improvement in health.
1. The biggest change that needs to be made, is to have genuine respect for nature's cycles. That is the mindset needs to change from "We can sleep/wake whenever we want" to "Aligning oneself with natures rhythms". All animals and plants do it, except human beings.
2. When looking for apartment, look for apartment which lets more of sunlight in. So bedroom should have window/s which lets lot of light in on to the bed (of course it can be controlled with a blind). 2. Even during day time, instead of artificial lights, see if sunlight from windows can be used. 3. Minimize use of monitor(meaning staring at monitor) past 9PM and ideally best to sleep by 10PM. Consistently. Once the pattern is established, your body automatically falls sleep easily around these times.And, with this patten, early morning hours (6AM to 9AM) provide freshest of mind. It is about quality of wakeful hours and not quantity.
I've found this to not only provide the best quality of sleep but great clarity of mind and improvement in health.