Back to OP…you know I have become very aware of young men in their 20’s and health/emotional changes since my son went through a tough period about a year ago. He started having lots of stomach issues, sleep issues, and anxiety. Truth be told as we look back, while his anxiety wasn’t obvious - nor very constant - it was probably always there. He went through LOTS of tests and poor guy was just besides himself with worry and wanting to just feel himself again!
Anyway, my point is…as far as sleep…he found that he was exercising less because he was feeling worse…and that was actually affecting him negatively in many ways - he started exercising very regularly again and that helped. He at the advice of a counselor downloaded a relaxation app and started doing that many nights before bed. He became more aware of his diet in the evening - just because you could down a load of junk when you were 15 and still sleep fine doesn’t hold when your body matures!
ALL of this - enjoyable exercise, better nutrition, less or no naps after work, relaxation techniques resulted in better sleep and less anxiety - AND better emotional tools to deal with times when he is feeling anxious.
It is NOT all in their head or as simple as turning off blue screens. There bodies have matured and they have changed! My final advice is to seek both physical and emotional solutions to get results.
Something that has helped me is having a “bedtime ritual”. I go to bed at the same time every night (and get up the same time each morning). About 30 minutes before bed, I turn off the tv, the computer, the phone - and do a little reading or use my fitbit for guided breathing. Then I get into bed, ready to sleep. Having a dark, cool room helps too. I’m a pretty anxious person and have had a lot of recent stress but this seems to help.
Thanks @abasket . His eating habits aren’t good. He doesn’t eat enough IMO. I will look into those relaxation apps. I know he has anxiety, although not debilitating, I’m sure it’s effecting his sleep. Hopefully I can help him start something when he comes home.
I wrote earlier about the shuti.com which helped a lot. but you need to be motivated to want to change. You need to be willing to cut back on alcohol, be disciplined about when you go to bed and when you get up, and change habits such as elecronics in the bedroom. Even reading in bed is forbidden! I don’t recommend cbbtforinsomnia.com. It is cheaper but more difficult to access and complete. Waste of money for me.
@mom2and I do the same, but I am an early bird and have my sleep window set up to wake up at 4:30. Perhaps you are an early bird as well and that is more your natural awakening time? But, if you want to sleep later, the trick is to get out of bed at 4:30 (don’t lie awake in bed!) and gradually, about 20 minutes/week, extend the sleep window to get up later. But, you must get up and out of bed at your designate time. For example week one: get up at 4:30 every day. Week 2: Get up at 4:50 every day. For me, it just works better to get up and I am in the pool for exercise by 5:50A.