"avoid coffee" means "16h before". Caffeine has a halflife of 8 hours, meaning after 8 hours you still have half of it in your blood.
Replacing pillows is waste bullshit. What should that mean, just the filling? I found a pillow out of grain husks. This is a natural waste product in production and honestly incredible, as you can change its form flexibly and also just fill in more after time.
Acid reflux is not normal and should be avoided by diet, medication shouldnt be the first step. Eating late may increase it.
The most "natural" medication for urgent release is baking soda. Just drink a tea spoon full in a glass of water. It neutralizes the acid into co2 and you burp your pain away. Saved me several nights.
Yeah i was just coming to say wtf is this. If my room is 68 I can't fucking sleep and I'm dying. That's a perfectly comfortable temperature for being awake and up and around but once I'm laying down I become a furnace and the absolute highest temperature that I can comfortably sleep is 60 but the lower the better
Drink a lot, pass out and spring load your bed to catapult you out of bed into an ice bath. Optionally hire someone to make you a fatty breakfast and a bloody mary.