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.

Try This - A Morning Walk Our bodies are actually meant to move.  By moving, our body is able to recharge itself in many ways. On this page you’ll learn about how exercise, nutrients, sunlight, and water will help your sleep.  Getting a good walk in every morning will not only significantly help your health in all of these areas, but because it’s done early in the day, it sets a unconscious context of being healthy all day long. In short, taking care of your health early on will help you naturally take care of all these things better. I recommend that as soon as you wake up, you grab a full water bottle and go on a 30 minute - 1 hour walk.  Combine this with getting some exercise during the middle of the day and you’ll feel sleepy at night again in less than a week.

You can also take melatonin pills, but I don’t recommend it - there’s some holes in the science behind these pills and lots of serious doubting, but hey, if you really can’t get the sunlight you need, these will probably help and might solve your problem.

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.

Try This - Increase SMR Instead of getting exercise, you could try this alternative and experience the same effects. Sensory Motor Rhythm, or SMR, causes you to be more engaged in things you’re active in and causes you to be more tired when you’re not doing anything, especially at night.  Athletes have a lot of SMR, whereas people who live a fairly inactive lifestyle tend not to have much of it. Personally, I struggled to get my exercise, and I found it much easier to go on a morning walk and increase my SMR as an exercise before going to bed. You can increase your SMR with brainwave entrainment, which involves listing to a 20 minute track every day. You can listen to tracks that increase your SMR along with tracks to actually put you to sleep (and get deep sleep) by purchasing the Sleep Tracks program. This is a complete insomnia solution, so unfortunately, you can’t buy the SMR track individually.  However, the upside is, by listening to the fall asleep track, you could be able to fall asleep easily as soon as tonight. Sleep Tracks is a great program for getting great rest and falling asleep that has worked for many people like yourself. If you want help going to sleep and feeling well rested, click here now for more information and a possible discount.

Why water is important:

Dehydration 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 caffeine 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-caffeine 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, rejuvenating 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 nutrients, 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 nutrients 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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