Go to sleep only when you feel sleepy – You will be spending less time awake in the bed , and will be less anxious.
Go to bed and get up the same time every day , follow this schedule even on weekends, your sleep cycle will have a regular rhythm and you will feel better.
Regular exercise helps you sleep well, but the timing of the exercise is important, Do not exercise at least 4 hours before bedtime
Keep your bedroom quiet, dark, and comfortable - even the slightest noise or light can disturb sleep . You may consider using earplugs or air conditioner -- everything possible to create an ideal sleep environment. Ideal room temperatures for sleeping are between 67 and 72 degrees Fahrenheit.
Moderation is the name of the game – Although Alcohol and Smoking should be avoided altogether, but if you must - take both in lesser amounts - Booze may initially help you fall asleep, but as your body removes it, it can also cause symptoms like nightmares, sweat, and headache. Drink one glass of water for every alcoholic beverage consumed to try to reduce these symptoms. Similarly a smoke before bed (which may feel relaxing) is putting a stimulant into your body. Nicotine can keep you up or it may awaken you at night so It should be avoided near bedtime and if you wake up in the middle of the night.
Leave Stress and try to Relax before bedtime- Easier said that done but you may consider acquiring some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime Some suggested activities are reading something light, meditating, aromatherapy, light stretching, or taking a hot bath
Sleep Is influenced by what you eat - You should not go to bed hungry at the same time avoid heavy meals before bedtime. Both can keep you up. Some foods can help, though. Milk contains the amino acid tryptophan, which is promotes sleep Other foods that help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas. Lastly, try not to drink fluids after 9 p.m to avoid getting up to use the bathroom during the night.
Decrease your caffeine intake- Caffeine’s job is to keep you awake. Cutting out Tea / Coffee at least four to six hours before bedtime can help you fall asleep easier. If you have already had too much caffeine, consume somecarbohydrates like bread or biscuits to help reduce the effects.
Avoid daytime napping - If you already have sleep issues, a daytime Nap can only harm you but If you do nap, keep it short. Not more than 20 minutes in any case
Avoid watching Television, eating, and discussing emotional issues in bed Do not associate your bed with disturbing activities that could make it difficult for you to fall asleep.
Take a hot bath 90 minutes before bedtime
In some cases insomnia may be a symptom of any underlying pathology so make sure you get checked out by your physician if you have insomnia.
