Suggested Lifestyle Changes

Dietary Recommendations:

1. Reduce sugar and fatty food consumption at night as it could result in weight gain and digestion problems.
2. Consume more protein such as eggs, oatmeal, and Greek yogurt for your breakfast.
3. Eat healthy snacks like baby carrots, bagged salads, bananas, low-salt nuts, reduced-fat cheese, whole grain crackers, etc.
4. Include more vitamin B in your diet. Studies have linked night owl behaviours with vitamin B deficiency as the lack of this vitamin could affect your emotional wellbeing and mental health. Vitamin B-rich foods include: meat (red meat, poultry, fish), whole grains (brown rice, wholemeal bread, barley), green leafy vegetables (spinach, broccoli, parsley, Bok Choy), eggs and dairy products (milk, cheese), seds and nuts (sunflower seeds, almonds, walnuts), as well as fruits (citrus fruits, banana).

Supplement Recommendations:

1. Vitamin D plays an important role in regulating and maintaining the sleep hormone (melatonin) in balanced and healthy condition.
2. Daily vitamin D requirement for males: 400 IU (10 mcg) for 0 - 12 months old, 600 IU (15 mcg) for 1 - 70 years old, 800 IU (20 mcg) for ages 71 and above.
3. Daily vitamin D requirements for females: 400 IU (10 mcg) for 0 - 12 months old, 600 IU (15 mcg) for 1 - 70 years old, 800 IU (20 mcg) for ages 71 and above.

Lifestyle Recommendations:

1. Reduce your alcohol consumption.
2. Try to get enough sunlight exposure in the morning for Vitamin D, which helps to regulate and maintain melatonin (sleep hormone).
3. Limit light exposure before bedtime as the light emitted by televisions, computer screens, and mobile phones reduces the production of melatonin, hence delaying sleep onset time.

Exercise Recommendations:

1. Other than maintaining overall body health, moderate-intensity exercising such as brisk-walking, jogging, gardening, and etc. a few hours before sleeping has shown to improve sleep quality in insomnia patients. However, vigorous intensity exercising such as sprinting, swimming, cycling, and etc. does not show any improvement in sleep.
2. Vigorous intensity exercising such as sprinting, swimming, cycling, and etc. does not show any improvement in sleep. It is recommended to avoid doing vigorous activities or high intensity exercises at least one hour before bedtime as it would lead to needing longer time to fall asleep and poorer sleep quality.

Result Explanation Recommendations: