Same bedtime as always, and somehow worse sleep — lighter, more fragmented, waking at 4am for no reason and lying there doing math. Deep sleep genuinely does decline with age starting around your 30s and 40s, which nobody really mentions until you're living it. What actually helped — magnesium, cutting caffeine after noon, a cooler room — and what turned out to be an expensive supplement doing nothing at all?
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Cooler room and no screens after ten did more than anything I paid for
Magnesium was expensive nonsense for me. Consistent bedtime actually worked.