Can't fall asleep at night i have not been able to fall asleep at night. right now i am working from home. i have been doing resistance training from 4pm to 5pm. then doing a cardio workout from 20-40 minutes after that. then i would take a shower around

I : I am assuming you are not taking any energy drinks , herbal extracts that contain stimulants, or sources of caffeine later in the day such as coffee, tea, cola beverages, or mountain dew. If so, you should cut this out. It is well known that exercise increases circulating levels of endorphins which act as stimulants and can contribute to insomnia. Since you work from home, start your work-out earlier in the day and see if that has an effect. If you are under any unusual stress that can certainly interfere with sleep quality and onset. One suggestion might also be to try melatonin (3 mg) at night which is naturally produced in the pineal gland and has been used to help with jetlag and regulation of sleep cycles. It is very well tolerated and available in most drug stores over-the-counter. I would discourage the temptation to become reliant on prescription sleeping pills without proper conservative trials and discussion with your physician.

If : If you are going to bed after 9pm, the program that you describe shouldn't be a problem. You did not mention the time you go to bed and the time you wake up. In general, an adult needs about 8 hours of sleep, primarily driven by the wake time. You should go into bed about 8 hours before your want to wake up. Sleep and wake schedules are also affected by light, so bright light exposure before bed can delay sleep. This happens because the light can delay the rise of melatonin, a hormone that regulates sleep timing. If you are on the computer in the evening, this could be a source of evening bright light. You should avoid bright light for at least 1-2 hours before sleep. You indicate that "now [you] work from home"; if that is a change, and the sleep problem occurred with the change, you should look more into the changes in your schedule. A sleep specialist can help you look into your sleep behaviors and help customize a plan of action.