Going to sleep: - I find melatonin helps me to be sleepy about 20-30 minutes after I take it. - If I want to sleep better, I'll try to get lots of exercise, a

Going to sleep: - I find melatonin helps me to be sleepy about 20-30 minutes after I take it. - If I want to sleep better, I'll try to get lots of exercise, avoid caffeine within 8 hours of my hoped-for bedtime - sometimes taking a hot bath or shower about 60 minutes before bed can help. Apparently it'll lower your core body temperature which can help with sleepiness. https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552 https://www.sciencedirect.com/science/article/abs/pii/S10870... Waking up: - I use a sunrise alarm clock to wake up, which is immensely more effective for me than just a jarring noise. - I also drink coffee pretty much first thing in the morning; I have a timer on the coffee pot that sets it to brew right before my alarm clock goes off.