Substance Use

• Alcohol
• Nicotine
• Excess caffeine
• Certain medications (including stimulants, some antidepressants, and nootropic agents)

Medical Conditions

• Digestive disorders
• Cardiovascular disease
• Hyperthyroidism
• Arthritis or viral infections causing pain

In older adults, insomnia may also be linked to age-related neurological changes, including dementia and Parkinson’s disease.

Regardless of the cause, persistent insomnia should not be ignored.

A Simple Method to Fall Asleep More Easily

Here is a gentle routine that may help:

1 hour before bed:
Have a warm, caffeine-free beverage such as peppermint tea or warm milk with honey. Ventilate the bedroom to ensure fresh air.

30 minutes before bed:
Complete all evening tasks. Shift your attention to something positive—think about something pleasant you’re looking forward to tomorrow.

Once in bed:

• Make sure the room is dark and quiet
• Ensure your body feels physically comfortable
• Lie on your back
• Relax your jaw and facial muscles
• Take a few slow, deliberate “sleepy” yawns

Often, by relaxing the body first, the mind follows.

Are you asleep yet? ?