About 70 million people in the United States suffer from sleep disorders every year. If the entire U.S. population is 329.5 million, that means 21% of those people are having a hard time falling asleep. That's a serious problem, so let's try to fix that.
The first thing you can do to optimize your sleep is to work out first thing in the morning. Studies have shown that early exercisers spend the most time in the deepest, most anabolic stages of sleep versus people who exercise later in the day. And here's the cool part for all of you who are like, "Brian, waking up at 5 AM to go to the gym and work out for an hour and a half?" No, you don't even have to! You only have to work out for five minutes. That's the crazy part. Five minutes, and you will actually gain the same benefits as somebody who goes to the gym for an hour and a half. You can literally jump up and down in your room, walk around your house, or do a little high-intensity training session for five minutes. This creates a short-term adrenaline response, which will improve your sleep rhythms and tell your body to create more melatonin earlier in the evening. It's also going to significantly improve your mood.
The second thing is to keep your devices out of your room at least two hours before bed. But if you can't help but be on your phone right before bedtime, at least put it on night mode or wear blue light-blocking glasses. Any blue light exposure before bedtime is going to suppress your melatonin production, thus not making you very tired.
The third thing is creating an optimal room temperature for you to fall asleep. The best bedroom temperature for comfortable sleep is approximately 65 degrees Fahrenheit or 18.3 degrees Celsius. Anywhere between 60 to 67 degrees Fahrenheit is going to be the most comfortable for you to fall asleep.
The fourth thing is to stick to a sleep schedule. This is really difficult for a lot of people, but it's probably one of the most important things. You want to make sure that you're going to bed at the same time every night and waking up at the same time every day. We are creatures of habit, and it's really difficult for people to keep adjusting their sleep patterns. It takes a toll on your body. One of the best pieces of advice I can give you is to literally set an alarm for your bedtime. I know you set an alarm for when you wake up, but not many people set an alarm for bedtime. This ensures that you're not staying up too late and getting distracted, so you won't have an excuse. This will make sure you go to bed at the same time every day.
The fifth thing is to avoid drinking an energy drink right before bedtime. Obviously, caffeine is not something you want to be taking before bed. You should cut off your caffeine intake at least eight hours before bedtime because that's how long it can stay in your system. If you want to go to bed at 10 PM, you should stop consuming caffeine before 2 PM. Having it later will block your production of the hormones you need to sleep.
The sixth thing is to relax before bedtime. Have a consistent wind-down routine that you start at the same time every night so your body prepares for sleep. Take a bath, read a book, listen to some soft music—do whatever makes you feel at peace. Make sure you do this every night so it gets your body prepared for sleep.
The seventh thing is to get some sunlight. Daylight is imperative to maintaining regular sleep patterns. Try to get outside for at least 30 minutes during the day. This will significantly improve your energy throughout the day and help you fall asleep later on. I know it's difficult—I spend most of my time here in the basement where I get no light whatsoever—but I try every single day to get out for at least 30 minutes.
So, guys, I've just cured insomnia.