What lifestyle change is recommended to help alleviate insomnia?

Avoiding caffeine during evening hours is recommended as a lifestyle change to help alleviate insomnia because caffeine is a stimulant that can interfere with the ability to fall asleep and maintain sleep throughout the night. Caffeine blocks the action of adenosine, a neurotransmitter that promotes sleep, and as a result, consuming it close to bedtime can lead to increased alertness and difficulty in initiating sleep.

Additionally, caffeine can disrupt the natural sleep cycle, leading to lighter sleep and more frequent awakenings. By reducing or eliminating caffeine intake in the hours leading up to bedtime, individuals can improve their chances of falling asleep more easily and experiencing deeper, more restorative sleep. This strategy is widely supported by sleep research and guidelines for improving sleep hygiene.