I call it one of the 4 Doctors, this one is Dr Quiet....
How can you get better sleep? Optimizing your circadian rhythm is the key to decent sleep because it will return hormones to balance. A few things can help:
• Exposure to light in the morning is beneficial, but it’s damaging to at night. Avoid bright electronic lights for at least an hour before bed and use amber, dim lights at night.
• Eating at regular intervals improves hormone balance. For instance, in the morning, the hormone ghrelin is elevated, making you hungry. If you eat, ghrelin will decrease, effectively resetting a cascade of hormones and restoring homeostasis.
• Eating at late at night can derail hormone balance because leptin, thyroid hormone, and melatonin will be suppressed if insulin is elevated. Improve this by finishing your last meal at least an hour or two before bedtime.
• Working out improves hormone balance, but too much or too little exercise alters circadian rhythms by elevating cortisol. The optimal exercise dose is 4 or 5 intense 1-hour workouts a week.
Remember: Muscles are torn in the gym, fed in the kitchen, and built in bed