Luckily I don’t suffer from insomnia, but I am very caffeine sensitive and I also had a hard time initially getting to sleep.
The keys for me are this. Diet. I went clean several years go and that has probably been the biggest thing for me. I eat a healthy diet with no processed stuff, very little sugar, and try not to eat anything within a couple hours of going to bed. Second was cutting out alcohol. This one was huge for me. I never realized it, and even told myself before that a drink before bed or late in the evening is what helped me sleep. Nope. If you are a caffeine addict like me, you may be way more sensitive to it than you realize. If your delivery mechanism is coffee or tea, get decaf. Don’t have to cut caffeine out of your life, but what I do is have a strong caffeine boost when I wake up in the morning, but then successive drinks are decaf. Don’t have ANY caffeine beyond late morning or lunch time. If you drink sodas, stop. Seriously, they are not good for you, but if you do, think about stopping but at least find some no caffeine sugar free version of your favorite and start weening off it. Same with energy drinks, stop them, they are horrible for your health and as you get older they can be down right dangerous.
Check your blood pressure. Hypertension can cause you not to sleep. This was a contributing factor for me for a long time. I ignored pretty high blood pressure for years, and I now have a mild aeortic aneurysm because of it. Luckily for me it’s not bad enough for surgery, but at 46, it was the wake up call I needed to “get right with the lord” about my health and lifestyle choices.
Seriously though, these things have really helped me. I know it sounds so cliche, and I would have eye rolled to it a couple years ago, but a healthy diet and daily exercise really are the keys to improving your life.
I used to take melatonin and occasionally ibuprofen PM to knock me out. Both of them made me feel really drowsy the next day, which just perpetuated the cycle. Now, I rarely take anything to sleep, but I do have some magnesium threonate. If I find myself having trouble sleeping, taking two of those an hour before bed knocks me out, and I don’t feel drowsy the next day. There was a doc on Rogan a while back talking about sleep and that was one of the supplements he had recommended. It seems to work for me.
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