I like easy tidying as a wind down activity. Mostly putting things back in their place. For bed, I have an ereader with warm lighting that’s been great. If I’m without it, something that calms my mental zoomies is practicing the alphabet backwards. I start forward with chunks, “abc - cba,” “abc, def - fed, cba,” etc. It keeps my mind active till I get bored and want to fall asleep.

In my experience, and from speaking with others, taking a break from cannabis can mean remembering dreams more vividly. It might be worth leaning into that: write dreams down when you wake and think about them when you go to bed. I find if I try to think through a dream and build on it, it puts me in that dream-state and I drift off.

Oh, and one last tip. Lights work better than alarms for some. So if you put a lamp on a timer, it may help normalize your wake-up time, if that’s an issue.

Good luck!

I use youtube less and less because it’s not as information dense as other sources. When I do brave YT, I have a simple css override via stylus to hide thumbnails. It has helped reduce that sad feeling about the human spirit YT leaves me with.

The stylus snippet:

ytd-thumbnail {
    background-color: #000000 !important;
    display: none;
}