Thanks for your replies. I already use f.lux, I have it set to 3400k during the day and 2700k/2300k in the evening. Don't really use the phone much but it's also set to the warmest setting all the time. For lighting I just use a 2700k CFL in a table lamp. I never use the ceiling lights.
When I started the thread cypro (1-2mg) was no longer even producing any sleep improvements. I haven't used it since then.
I also use T3, it seemed to help in the first month but I guess the effect went away, maybe when I started using progesterone.
Up to 10 drops a day of progest-e. I tried 20 drops but that didn't help. I don't find it the slightest bit sedating.I've had similar sleep problems off and on my whole life. Even as recently as a month or two ago I had times where I stayed up for a day, went to work, maybe took a nap, and then hopefully went to bed. Tried lots of stuff and you have some good suggestions here. For me, the only thing I've used that's worked without negative effects, like zombification from antihistamines or melatonin, is progesterone. I see you're already using progesterone. What kind is it and how much do you use?
When I started the thread cypro (1-2mg) was no longer even producing any sleep improvements. I haven't used it since then.
I also use T3, it seemed to help in the first month but I guess the effect went away, maybe when I started using progesterone.