Interesting interventions here. Bit more of a simpleton though…
Take the dog for a longish walk, crash and fall asleep (with ear plugs).
Works a treat 
The best peice of Tech ive purchased for sleep is a TempurPedic mattress. This single-handedly changed my quality of sleep instantly. I’d say 90% of people sleep on a mattress they’d score a 7/10. The value of going from a 7/10 to a 9/10 is enourmous and compounding.
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Stopped watching tv in the bedroom
Read 5 pages of a book before bed
Night time mode on iPhone.
Currently working days instead of night shifts, but when I’m back on nights I’ll probably take a Nytol every now and again just to get some longer periods of sleep. Stops me stressing out that I have had the elusive 6-8hrs sleep. Even if it’s not ideal I feel better for it.
Sometimes ear plugs, sometimes eye mask.
In summer I leave the blinds open so natural light wakes me up (when I’m on day shifts)
Sleep number bed
CPAP
sleep mask
chin strap
Garmin watch
Ecobee thermostat
I generally try to be in bed at 8:30 pm and asleep no later than 9:30 pm. Yeah, I will fart around on my phone and sometimes broadcast video to the TV in the room. I try to have a hard book on hand and read that, but I generally go over my Twitter & YouTube feeds before turning things off.
Overnight I have the thermostat set to 55 F and I have two thick blankets I sleep under and a job on my to do list is to get the wool bat we have around quilted up, and swap out one of the blankets for the wool blanket.
My wife when working wakes up at 4:00 am or even a bit earlier so I have the thermostat setup to have the house warmed up at 4:00 am and sooner or later that heat gets to me and I typically awake around 5:00 am or so. I usually lol around a bit and then I get up for a quick breakie, coffee, and then get to work (WFH). Typically, I do get 7-8 hours of sleep in day in and day out.
My Garmin typically credits me with good sleep at home. When we go to my Mom’s lake place however, I do sleep more but usually much more poorly (at least according to the Garmin) and I blame eating and drinking more poorly than I do at home. Typically, I eat bigger and later,. I addition I often get wine, beer, and booze involved in the mix. Even, when I don’t drink or eat excessively I sleep less well UpNort.
I have been an insomniac for decades. I usually used to average between 3-6 hours a night of broken sleep. My fix was a result of covid. After I “recovered” from covid I did a 500 km back country bike packing race in the Canadian Rockies in August. About 18 hours into the ride my lungs started to gum up and I was coughing out very think mucus. We decided to stop for a couple hours and sleep. The temperatures went down to freezing and all we brought with us were emergency bivy bags as we had planned to ride through the night so we put on all our warm clothes and went to sleep and froze. I kept waking up every 10-15 minutes feeling like I was drowning and then had to hack up what I could so I could breath. Luckily about 3 hours later my buddy forced me to get back on the bike and ride. The second night we made it to a hotel where I slept sitting upright so I could breath easier for most of the night. The next day I tried to get medical help but the only thing available to me was to take an ambulance 1.5 hours in the wrong direction to get treatment. I chose the much dumber thing and rode 24.5 hours through the night to get to the finish and then I hoped in the truck and drove 2 hours to the emergency room where I spent a few hours and left with an inhaler and steroids.
Since that event I sleep much better. The only thing I have changed is brought the temperature down in my room and installed a ceiling fan.
My new sleep strategy is to have the room very cool. Between 10-13 degrees C or 50-55 degrees F.
I have a ceiling fan I turn on.
I have blackout curtains on the windows and I wear a sleep mask.
I have some kind of audio book playing that shuts off after 30 minutes.
I have not been wearing my garmin 945 watch at night for months but am thinking I will add it again
I still have some bad nights sleep but now sleep between 6 and 12 hours a night depending how I am feeling and how tired I am.
No tech, no screen in the bedroom. Phone is one floor away. In bed at 22:00, up at 5:15. Maybe 5 pages of a book if there’s time. I’m asleep in seconds. Will wake up around 3 if work stress is high, just meditate it out. Heating reduced to 17 C at night, so it’s relatively cold.
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I have a variable schedule working in the airline scam, er…business. I have no problem going to sleep and can sleep in chairs, cars, planes, hotels, park benches, you name it I’ve slept there. Pretty old school in that I turn off the light. Put my head down on the pillow and close my eyes. To help keep that sleep going however, ear plugs are a must now and it helps if the temp on the thermo is under 70. I curse every hotel that have motion sensing thermostats. Many a night I’ve woken up in a sweat due to the air shutting off…grrr.
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Key for me is consistency across weekends and weekdays. I actually tend to sleep more during weekdays!
- As cool as possible in bedroom (around 16-17c during winter and 21c during summer)
- In bed by 21:00
- Watch some series until pass out around 22:00
- Alarm/wake up at 08:00-08:30, regardless of weekend or weekday
The only days I get up before that is when I commute to work by bike (35-40km) and need to leave by 07:00 sharp.
No tracking at all, just stressed me out. I cannot effect too much a past nights sleep, so why stress about last night?
Recently started using a Water Pillow to reduce neck pain, as recommended from my DPT. I had never heard of it before, but I’m liking it.