I can't help but think 'turn them off' is the most obvious answer here. The author seems to think he needs the iPad/laptop to fall asleep. Well, that's simply being untruthful to yourself. It's just a habit, and with some correct training (and eventually even seeing a psychologist) he can replace it with another, probably healthier, habit. Like reading a book or meditation.
So, you turn on the TV in the bedroom and annoy your sleeping partner - no, this won't do. So you go to another room to watch and fall asleep elsewhere and relationship issues ensue with your sleeping partner. Nope, not gonna cut it.
Tablet, dimmed, in bed, with re-runs ... and it works for this guy.
I know he mentions books in the articles but put them away because they either were either too exciting or too boring. To me that sounds like not having tried hard enough. As I said: replacing such nightly habit with another one isn't easy.
I've found success with a formula much more like yours (no blue light for an hour before bed unless absolutely necessary). I understand what he means about books being too exciting or boring too. What I've done is what he does with TV: I reread books (I also lean towards very simple to read books). Just this year I've done Liar's Poker, Moneyball, The Hobbit, and am working my way through the original Bourne series.
He tried reading and stayed up reading and it didn't work. But what about stopping all electronic things after 21:00 and then reading on your couch NOT bed, then go to bed at 22:30? You'll sleep like a baby.
I became an entrepreneur at age 22 not because I wanted to change the world, but because I just wasn't able to wake up early enough for a "real job." I figured there had to be a way to make the same amount of money I was making at the time, but keep my own hours. I always tell people I have "vampire hours."
I'm 38 years old now. I typically go to sleep around 4am+ every night and wake up around 11am or noon. I usually don't take meetings before 1pm and have unknowingly designed my life and career around this disorder.
I was also diagnosed with ADHD as a kid, which, according to Wikipedia, is linked to this sleep disorder.
Here's what I do: an alarm goes off at 10:30pm and I take melatonin. If I actually shun devices, I can eventually sleep. But my brain is curious and wants to browse. I try to tell myself that I can in the morning. That sometimes works.
Lately I've been tracking my sleep with "sleep time". I also have a folder of sleeping and hypnosis apps that I cycle through. They talk me through relaxing muscles, calming my thoughts, deep breathing, binaral beats...
I've sleeped better lately and actually look forward to it some.
Also exercise seems to help, if I do.
(Edit: I'm enjoying the other tips here, thanks.)
I've been wearing those for ~2 hours before sleeping and they work very well.
(she also has a pair and wears them)
Well, thanks for the suggestion, but it's certainly not for everyone.
Sometimes my sleep-awake schedule breaks and it's a PITA.
I can lie for hours in a almost complete darkness, counting breaths/sheeps/listening to rain outside/etc and still not falling asleep for a single bit. Melatonin doesn't do much; haven't tried anything else. Then, when it's a day already, nor willpower, nor direct sunlight, nor coffee is not enough to keep me awake for a long time - usually I can't stay until evening. Let me lay for a minute and I'll be asleep even if the sun's shining right onto my closed eyes.
The only way for me to fix my schedule seems to gradually shift sleep times by several hours (i.e. go to sleep at 10:00 [a.m.], then 13:00 then 15:00 and so on) until I'm again falling asleep in the late evening and waking up at morning. Then I'd have to do my best to not break the schedule again, i.e. not fall asleep too early and not stay up for too late.
Personally I'd start at a bigger number like decimal 127 aka 0111 1111
Now I live in a city with laws against roller blading in the street and cobbled pavements, so once I again I'm insomniac.
I shall try the articles suggestions
He says "For me falling asleep takes a cooling down period where my mind slowly disengages. That’s why watching old TV shows is so effective; it gives me something to focus on without letting me really engage."
You can get the same effect by listening to an audiobook, without having to worry about the glow of a screen at all. I use a cheap dollar-store speaker tucked under my pillow, where the muffled drone of the book is still distinct and listenable, but just soporific enough to lull me to sleep. The only thing to remember is to set a timer so it turns off, rather then continuing on for hours and potentially waking you up again.
Before that my brain was too alert up to ~1am.
This is what I've been doing for years, there's probably about 20 films that I must've seen dozens of times each, and a few TV shows that I know and like enough to be able to watch time and time again without needing to focus on exciting plot twists because I already know them. Works really well for me, but this is the first time I've come across another person doing the same thing.
I’m not sure if there is any evidence backing this up. Trying this myself didn’t work too well because my eyes tend to seize a little bit when I try to 'think with images'.