Low amounts of sunlight, exercise, water, & nutrients all can cause insomnia in and of themselves, but usually cause insomnia when combined.

For example, low amounts of exercise often come with low amounts of sunlight.

Why sunlight is important:

When it gets dark, your body will start making melatonin, a hormone that will cause you to feel tired. The problem is that if you don’t get enough sunlight during the day, you won’t be able to make enough melatonin at night.

You should be getting more than an hour of direct contact with sunlight every day.

It’s especially important that you get about 15 - 30 minutes of direct sunlight after you wake up, to let your body know a new day has begun.

You can also take melatonin pills, but I don’t recomment it - there’s not a lot of good scientific support behind these yet.

Why exercising is important:

Your body’s temperature cycle has a large impact on your sleep cycle. Normally, your heat cycle rises during the day and falls at night. For you to feel awake, the temperature MUST rise. For you to sleep profoundly, it HAS to drop.

This explains why a lot of people are always tired - they’re temperature cycle has gone flat.

By exercising during the day, you can start making variation in this flattened cycle. Since exercise rises our body temperature, make sure to do this during the day - not near bed time.

You should exercise about 1 hour every day in the middle of the day.

If you’d rather not, but still want to work on feeling tired at night, you can increase your sensory motor rythm (SMR) as an alternative.

Increasing your SMR will make you more active when doing things and more tired when resting. Althetes have a lot of SMR, whereas people who live a fairly inactive lifestyle tend not to have much of it.

You can increase your SMR by listening to brain entrainment, or sounds that are proven to stimulate your SMR.

The only one I know about right now is the Insomnia Buster from Sleep Tracks. It’s very effective and you’ll be able to feel the effects within 6 minutes. Many people report this works for them, but if this doesn’t help you, Sleep Tracks offers a money back guarentee. Click here to see if this is right for you.

Why water is important:

Dyhydration is a major cause of insomnia that goes unnoticed. In this case, the biggest problem it’s probably causing you is that it combines with other issues to make sleeping very difficult.

The problem is brought on by the low amounts of water in every day drinks. Soda and coffee and other drinks with caffine dehydrate you, and some people rely on these for their entire source of water. Not good, unless you like feeling as dried up as a raisin.

Try to get 8 classes of pure water per day, and start switching to drinks that are non-caffine and mostly composed of water, like powerade.

Why nutrients are important:

Your health is reflected by your sleep. There are many reasons nutrients are important, but it’s mainly because a deep, rejuvinating sleep cycle is dependant on being able to refresh your body. Just like it’s hard to clean something with junk stuck all over the place, it’s hard to refresh a body low in fiber and high in fat.

There are certain neutrients, like niacin, that you need to be getting enough of or they can be causing you insomnia. While it is my recommendation to eat a good all around diet, if you think this is contributing to your insomnia, you can get the End Tiredness Program to learn about all the vitamins and neutrients you need to sleep well, as well as the stimulants you should be avoiding and why.

Unhelpful? Try these questions about likely causes of your insomnia.

You can also click here to be brought back to the diagnostics guide main page.

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