1.) Wake up at the same time each day.
If you suffer from insomnia your sleeping patterns must be consistent so that your body can get used to it.
2.) Eliminate alcohol and stimulants like nicotine and caffeine.
Avoid alcohol and caffeine as they can cause disruptive nights or unrestful nights and keep you up for a longer time or even up to 24 hours. If you are on medications that act as stimulants, like decongestants or asthma inhalers, ask your doctor on what time to take them to minimize the effects on your sleeping patterns.
3.) Limit naps.
Taking a nap might seem to be a good idea to catch on missed sleep whereas it affects your quality of sleep in the night. Try to be awake, keep busy not fall asleep until its late or time for bed.
4.) Exercise regularly.
Regular exercise can improve sleep quality and duration. However, avoid exercising before going to bed as it can keep your body active.
5.) Limit activities in bed.
If you suffer from insomnia, do not read books, make phone calls, avoid watching television or listening to radio in your bedroom because these activities increases alertness and make it difficult to sleep.
6.) Make your sleeping environment comfortable.
Temperature, lighting, and noise should be controlled to make it easy to fall asleep. Your bed should feel comfortable and have your pet to sleep in another room if it tends to make noise while you’re asleep.
7.) Get all your worrying over with before you go to bed.
Try to avoid worrying before going to sleep because they will keep you awake. Talk about or fix it way before going to bed. Make a list of your worries if its work related so you can deal with it before going to work.
Reduce stress. There are a number of relaxation therapies and stress reduction techniques you may try to relax the mind and the body before going to bed. For instance progressive muscle relaxation, deep breathing techniques, imagery, meditation, and biofeedback.
American Academy of Sleep Medicine. Sleep Disorders Channel.