1. Drink Alcohol - Although alcohol will help you fall asleep faster, it interferes with sleep later into the night. This is probably due to its disastrous effects on testosterone and growth hormone, both of which are released when the body has reached its lowest temperature - usually after 4 hours of uninterrupted sleep.
2. Drink Caffeine - A caffeine blast too late in the day can keep you up. Caffeine takes awhile to clear your system so chill out after 3 p.m. You can take extra Vitamin C to help clear it out and mitigate the effects it will also have on your adrenals. If you are drinking it for the "energy," then you need a nutritional/sleep overhaul ASAP.
3. Spicy and Acidic Foods - Take it easy on the spices before bed. These can cause stomach issues that will keep you up. If you tend to favor acidic foods later in the day (meat being a good example) make sure that you counterbalance your protein with enough green vegetables (broccoli is a great alkaline veggie). I know, I know meat rules - hedge your bet by taking some high quality digestive enzymes with your meal to ensure optimal breakdown and utilization.
4. Workout - A workout to late in the evening will keep you up. Besides breaking a sweat you are promoting the release of tons of chemicals in your body. Some of these promote alertness and can keep you up. If you must train keep it to the strength training side of things - America's obsession with long slow cardio will keep you up and make you fat...how's that for a combo!
How do we solve the ownership transfer issue? Well, all you need to get started is a mirror. Look into it. The first person that you see is the one responsible for your issues. Oh wait, that's you! It may sound brutal, but you, and you alone, must take responsibility for the predicaments that you find yourself in. I know - as stated previously, society has a ready made reason for every one of your shortcomings and this seemingly from birth psychological programming can be hard, if not seemingly impossible to overcome.
You got yourself into the mess your in and your going to have to get yourself out. Some would call this "accountability." We simply call it being responsible for what you create. If I think about this one hard enough, there is literally no situation that I have not been fully responsible for when it comes to my health and vitality. When I was in college, I willingly participated in drinking beers with my buddies - they never forced me. When I finally got hip to how terrible that was I quit and haven't drank since. There is now no situation that I can justify drinking in and no one will get me to bend on that one. Every time I have missed a training session in my life it was of my own doing - I left work late and got in a traffic jam, I stayed up too late studying and missed my alarm. Nobody to blame but little old me.
The road to radical honesty with yourself will be a bumpy one. But in the end, your success....or your failure will rest squarely on your shoulders, and in hindsight that's where you will want it to be.
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