 I'm sure there are people who don't like this one, but in my opinion, if you have trouble sleeping, if you are not getting quality sleep It's your fault. There are a few things that you can do about it that will massively change how it happens, reduce how often it happens and make sleeping much easier for you. So don't worry I'm going to explain exactly how to do it and in my opinion, this is stuff we can all do. Sleep cycles You've got to remember sleep cycles and habits are patterns. They're basically repeated patterns of things we do So when you go to bed late at night and then you wake up early in the morning or wake up late in the morning That's a habit. That's a pattern that you keep repeating. So if you are currently not getting good sleep You need to change the things you're doing that result in you getting bad sleep. Sounds pretty obvious, right? If you're doing something that results in a bad thing, stop doing the thing that makes it happen, right? So in this case, the thing that makes it happen is your sleep cycles are all messed up And you're not doing the basic things in the morning and evening that will, you know, the low hanging fruits I say. The things that are the easiest to change, but they have the biggest impact I'll explain what they are, but it's probably nothing new that the chances are you knew this stuff And you just haven't been doing it That's why I said in the title a bit provocatively I said it's your fault because the chances are it is your fault All right, so firstly the stuff you know you shouldn't be doing, right? So drinking alcohol too close to bedtime, watching scary movies, having, you know, overthinking in the evenings, getting into arguments in the evenings Scruggling through your phone, watching stuff, you know, just before going to bed and drinking energy drinks past 12 o'clock in the afternoon That's all bad stuff. So if you're doing any of that, stop that. The next thing is in the morning, our bodies need to be moving and absorbing light within the first half an hour of the day So this means doing things like exercise, bouncing up and down, press-ups, squats Or even better, go for a walk, go for an hour long walk before you have breakfast even and then you're getting the benefits of intermittent fasting You're getting sunlight, fresh air and even grounding if you walk barefoot. Most people don't do that Most people wake up and they go sit in their cars, drive in traffic, stressed out to go and sit in an office all day So they're not getting movement and they're not getting grounding So you need to get that stimulation. You need to move and get light first thing in the morning You can combine that with coffee because then you boost your cortisol in your adrenaline And that also helps to kickstart your body in the morning So you're actually, you're setting your circadian rhythm up properly and then on the contrast of that in the evening In the last three hours before bed, you should be not watching screens You should be not moving, not eating, just doing really really relaxed, slow stuff like yoga or reading And to be honest, that is it. Like if you do those things, you will probably not have insomnia You will probably not have trouble sleeping and your sleep will probably be good as well. So give it a try