Prevention of Insomnia

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In order to get a good nightâ€™s sleep, there are some simple measures that can be taken:

Setting a specific time for getting up and going to sleep. These times should be stuck to, even at weekends and during periods of insufficient sleep. This will train the body to sleep at night.
Try to create a bedtime routine, such as a warm bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.
Do not nap during the day if this prevents sleeping well at night.
If it is necessary to sleep during the day, then use thick blinds or an eye mask to create a dark environment.
If noise is a problem, wear ear plugs.
Do not use the bedroom for watching television, talking on the phone, eating, working and so on. Associate it only with sleep and sex.
Try to reduce stress levels. Rather than worrying about things in bed, try to make a list of your worries and solutions, before you go to bed.
Avoid or limit tea, coffee, chocolate, cold remedies containing caffeine, alcohol and tobacco. These are all stimulants.
Do not eat a big meal just before bedtime â€“ a small snack may help though.
Take exercise during the day, but not in the immediate few hours before bed.
If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.