That's quite helpfull. I've taken some of those steps but not all. I was never sure on the shower thing. Some people seem to recommend it before bed but i'm full of energy after a shower! The reading/studying thing has been a problem, I think.
I'm going to cut caffeine completely for a while. I've made some good progress. I used to be unable to function properly without a morning coffee but, I'm much better now and often don't realise I never had one in the morning.
Consider your over-all mood, level of anxiety/worry, etc. Depression and anxiety are well-defined clinical disorders with reliable and safe treatments. Depression often expresses itself as a loss of interest, loss of pleasure or loss of energy.
I would like to think i'm in the clear here. I guess you never really know yourself. I'm not much of a worrier, really. I'm probably 'too' laid back. Friends and family generally take the pi$$ out of me for it. I don't know if it's a good thing or not, though. My mind is just overactive when I try and sleep. I think about all sorts of irrelevant nonsense.
Also, breathing problems often interfere with sleep. Asthma and allergies should be treated effectively. Sleep apnea is now quite famous. It doesn't usually cause problems with falling asleep, but more with problems getting good-quality sleep.
The problems more falling asleep than staying asleep. Once i'm out, i'm out... However, my g/f says i'm a terrible sleeper. Apparently I talk a lot, and quite loudly (often about training!), and move around a lot. I always wake up in roughly the same position I fell asleep in so, I found this quite surprising.
One thing I can't get my head around is, let's say Sunday for example. I had a 12 hour shift at the gym, starting at 7:30am. I reckon I fell asleep the night before about 3am. I was a wreck when I woke up. Was a zombie most of the day but, it's a quiet shift so you get away with it. I took a spin class (yes you read that right!) which perked me up. By finishing time I was spent. Completely shattered. Almost falling asleep in the drive home. By the time 9pm came, I was buzzing. Wide awake, like it was 2-3pm in the afternoon. This happens quite a lot. I waken, feel like crap, and tell myself i'm going to bed at 7pm tonight 'cause i'm so tired. The later on in the day I get, the more awake I become.
Also, consider such mundane things as your bed. Is it really comfortable? I heard some sleep expert say that when you lay down, the only thing your mind should be how good your bed feels. Also pay attention to room temperature. Either too warm or too cold make it hard to sleep well.
Bed is great! It's quite new, too. Room temperature, not so good. I'm always too hot when my g/f is too cold!
I'll just tell her the Doc says she's to 'man up' and keep the heating down.
Thanks for the tips/info. I think i'll get there but it'll take time. I hope this Z-12 provides a quick fix and possible pave the way for a new habbit of getting to sleep earlier but, I don't like the thought of relying on anything to get to sleep at night. Will be interesting...