Promotion at work combined with obsession over perfection and/or being way better than my peers.
Circadian Cycle messed up. Cannot sleep before 5 AM every single day. Sometimes 6, even 7.
Have 3-4 Mugs of Latte everyday.
Hot showers after work.
Skipping breakfast and lunch on most days as I wake up late.
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Exercise and stay active. Activity helps promote a good night's sleep. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime.
Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.
Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep. Avoid caffeine after lunchtime. Avoiding alcohol can help prevent restless sleep and frequent awakenings.
Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control pain while you're sleeping.
Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.