Avoid caffeine within six hours of bedtime.
Avoid alcohol and smoking one to two hours before bedtime.
Exercise regularly. Get vigorous exercise in the late afternoon.
Don't nap.
Establish relaxing pre-sleep rituals like a warm bath or a few minutes of reading.
Go to bed only when you are sleepy.
Don't use your bedroom as an office or a place to watch television. Use it for sleep only.
Get up at the same time every day, regardless of when you fall asleep.
If you are a bedtime "worrier," dedicate another time, perhaps 30 minutes after dinner, to writing down your problems and possible solutions.
If you can't sleep, don't stay in bed and fret. After 10-15 minutes, go to another room and read or watch TV until you fee! sleepy.
Drink a glass of warm milk.
If that doesn't work, try a glass of warm milk and a teaspoon of dark molasses in it.
Stay cool. Try keeping the bedroom cooler than the rest of the house. For high quality sleep to occur, the internal body temperature should be a few degrees colder than it is during the day.
Evaluate your medications. Certain prescription medications, such as those for asthma and thyroid problems, can cause insomnia.
Restrict your bed time reading and TV to light topics that are not emotionally upsetting.
If a psychological problem is contributing to insomnia, therapy might be helpful.
In older people, sleeping less and awakening more often at night seems to be common, and is not insomnia.
Eat a sandwich. Going to sleep on a full stomach may actually help you sleep. Remember that people often "nod-off" after a big holiday dinner.
Get a comfortable bed. Soft beds are usually better for sleeping than firm ones.
If you are unable to establish a sleeping pattern by using a home remedy, it is a good idea to have a careful medical evaluation. Many hospitals and medical centers have sleep clinics for the purpose of diagnosing sleep disorders.
Darlene Curtis