Insomnia Tips

Here are some tips to help you get a good night’s sleep:

  • Avoid smoking, especially before going to sleep because it has a stimulant effect.

  • Avoid ingestion of caffeine (coffee, tea, cola chocolate etc.) within 6 hours of bedtime.

  • Do not eat large meal because it keeps you awake. Light snack may help promote sleep.

  • Drink a small amount of hot drink like warm milk, which increases the secretion of endorphin helping the natural


  • Reduce fluid intake before going to bed, as it could lead to wake up in the night to go to the bathroom.

  • Exercise regularly, exercise improve your health and help you sleep at night, it also protects you from many other diseases and obesity. Do not exercise at night (exercise should be done in the morning) as exercising one hour before the bedtime may prevent you from sleeping.

  • Learn how to identify the sources of insomnia viz. anxiety, and stress, and deal with them separately.

  • Relax before bedtime. People who continue to work until the time of the sleep usually finds it difficult to sleep because the body did not get the relaxation that precedes sleep.

  • Do not bring papers or laptop to bed and avoid watching TV before going to sleep.

  • Switch off your mobile phones and do not allow anyone to disturb you.

  • Avoid taking a nap in the late afternoon or evening, and do not take naps while reading and watching TV. If you need a nap, try to have it in early in the afternoon and it should not exceed 30 minutes.insomnia

  • Try not to stay in bed sleeping for more than eight hours, because sleep over (even if you think that you need) may adversely affect the sleep-wake system, and may lead to general fatigue during the day.

  • Avoid forcing yourself to sleep; sleep does not come by force. Instead, focus on doing something relaxing like reading verses from the holy book to help you relax and go to bed when you feel sleepy.

  • If you cannot sleep after 15-20 minutes, leave the bedroom and go to another room and engage in a quiet activity (like reading), go back to bed only if you fell sleepy.

  • Hide the alarm if looking at it bothers you. However, set the alarm clock to wake up in the morning.

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