•Stick to a sleep schedule: Keep your bedtime and wake time consistent from day to day, including on weekends.
• Stay active: Regular activity helps promote a good night's sleep. Schedule exercise at least a few hours before bedtime and avoid stimulating activities before bedtime.
• Check your medications: If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.
• Avoid or limit naps: Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.
• Avoid or limit caffeine and alcohol and don't use nicotine: All of these can make it harder to sleep, and effects can last for several hours.
• Don't put up with pain: If a painful condition bothers you, talk to your doctor about options for pain relievers that are effective enough to control pain while you're sleeping.
• Avoid large meals and beverages before bed: A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you won't have to urinate as often.
Courtesy: Mayo Clinic
