5 hours ago, NCC1701A said:

and i could not sleep last night at all. 

try closing your eyes,  relax,  then picture a dart board with photos of Rumak on it.

Slowly take aim and imagine the flight of the dart as it pierces Rumaks ears .

Do this until you feel the stress leave your body.   Relax.  Repeat as needed .

You will enter a deep and blissful state .    

 

21 hours ago, OptimisticAndy said:

I get through about a 1.5 litre bottle of water a day, plus juice and tea.

Get some crysanthomen tea it cools the body, old chinese  remedy works great, i probably spelt it wrong

First day of drinking a lot more water / fluids. Seems like I am peeing every 10 mins!

 

Not tried the teabag technique yet as I need to stock up.

 

About to go and get some sunlight....

For me the first course of action is to determine what is different about what I'm doing now.  You mentioned:

1) not enough sun - sunlight gives you much more than vit D, including the making of melatonin which I'm sure you know is necessary for sleep.

 

2) much more time in front of a computer screen - this possibly presents 2 problems that didnt exist as fiercely as before: the EMFs from your router and your computer, as well as the light coming off the screen.  Not sure how easy it is to get an EMF meter in Thai but there are various ways to block or neutralize EMFs from your computer and, as someone suggested, getting some blue light blockers which block about 50% of any kind of screen and are best during the day, and there's one that blocks almost all which is best in the evening to prepare your body better for sleep.  The challenge is to find reputable manufacturers.