I’m getting tired but at night I can’t go to sleep. Why is that?

To optimize sleep quality:

1. Avoid drinking water after 7 pm to minimize disruptions from restroom visits, especially if you have insulin resistance or pre-diabetes.

2. Limit caffeine intake to one 8 oz cup of coffee per day, as excess caffeine can interfere with falling asleep.

3. Control protein consumption to 3 to 8 oz per meal, as too much protein can act as a stimulant.

4. Expend energy through activities like long walks, exercise, or physical work to help facilitate falling asleep.

5. Aim to sleep during the first circadian wave around 9:30 pm for easier sleep initiation.

6. Consider natural sleep aids like calcium lactate to promote faster sleep onset.

7. Maintain a slightly cool room temperature for optimal sleep, as people generally sleep better in cooler environments.