How to prevent insomnia?

Prevention

Self-help TIPS for insomnia....

By making a small changes can improve your night’s sleep. Lifestyle changes often help people improve sleep who suffer with short-term insomnia. All of us can try all these methods that are listed below and see whether it helps a not. 

Daytime habits

  Set a schedule for getting up each day. Waking up everyday at the same time can makes a good habit even though you feel that you haven’t had enough of sleep. This can helps you sleep better at night.

Open the window and walk out to breath some fresh air as soon as you woke up.

Do not nap during the day.

Do regular exercise. By doing exercise, it can makes you more energized throughout the day and feel less depressed.

Eat balanced meal to maintain energy throughout the day.

Bedtime habits

Don’t drink caffeine before you sleep because it can stay up in your system for up to 7 hours.

Put away all electronic devices like iPad, cellphones or TVs. All of these light emitting devices will stimulate and engage your mind.

 Don’t smoke before you sleep. Nicotine is a natural stimulant that keeps you awake from falling asleep.

Don’t eat heavy meal during late night because digesting foods need energy.

 Make a relaxing bedtime routine which means taking a hot bath, listen to music that are not heavy, drink warm water or milk because all of these can cause drowsiness.

Avoid to see the time because it will make you feel anxious and count for the remaining time that you can sleep.

Set a bedtime schedule which means sleeping at the same time every night.

 Put your bedroom into a comfortable temperature for you to sleep.

Wear an eye mask or switch off all the lights before go to sleep.

Sleep with comfortable bed or pillow that you like.

Use bed only for sleep and sex but not other things

References

Insomnia - Self-help . (2015, December 9). Retrieved from NHS Choices: http://www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx