Emotional stress
Mental health disorders, such as depression or anxiety
Chronic pain
Allergies
Asthma
Circadian rhythm disruptions, such as jet lag or working
night shifts
Sleep apnea
Caffeine
Melatonin is a natural sleep hormone that is sold as a supplement. It is helpful for occasional sleep problems and jet lag.
Regular rising time
Reducing time in bed
Wind down gradually in the hour before bedtime
Get some sunlight exposure during the day
Do physical activity every day
Avoid caffeine after noontime
Nightcaps are not a cure for insomnia
Complex carbohydrates increase serotonin, a brain neurotransmitter that promotes sleep
Foods that are high in protein inhibit sleep by blocking serotonin
Negative thoughts during the day or at bedtime play a powerful role in stimulating wakefulness and causing insomnia
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