What factors could explain why you feel tired during the day but struggle to fall asleep at night, and how might these influences affect your sleep patterns?

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.