Insomnia is a common problem but the good news is that you can take measures to prevent insomnia. Some measures which can help you to improve your sleep at night include the ones that are listed below.
- Wake up at the same time daily (on all the seven days in a week) even if you sleep late (regardless of the amount of sleep during the night).
- Avoid daytime naps.
- Exercise every day for about 30 minutes (such as walking or cycling, swimming). But do not exercise for at least four hours before your bedtime.
- Try to have a scheduled bedtime.
- Make a bedtime routine, like having a bath and warm milky drink before sleeping. These activities can are supposed to make you drowsy and improve sleep.
- Have a relaxing schedule before bedtime such as practice any relaxation technique (such as deep breathing, yoga, or meditation) or do anything you find relaxing like listening to music, reading a book.
- Avoid having alcohol, nicotine, coffee, tea, soft drinks, or diet pills before bedtime. These are stimulants and can disturb sleep.
- Avoid heavy meal at night (big meal or spicy foods) before bedtime.
- Go to bed when you are tired and feeling sleepy.
- If you find it difficult to sleep after going to bed avoid lying awake in the bed for more than 20 or 30 minutes leave the bedroom and go into another room and do something relaxing and quiet (like read a book)--and return when sleepy.
- Do not see the time again and again as this will only make you anxious and aggravate insomnia.
- Try to relax and overcome your worries and stress by making a list of them, and possible ideas to solve them the next day.
- Make your sleeping environment comfortable (dark, quiet, and cool)—if needed use earplugs or eye shades.
- Use the bedroom for only for sleep and sex (do not have distractions like TV, computer in the bedroom).
Try the above mentioned methods for about a month before giving up. If you notice that you are sleeping better that is most of the time you are in bed, make your bedtime 15 minutes earlier, but make sure you get up at the same time. If self-help strategies don’t help to prevent insomnia consult your doctor for measures to improve your sleep.