| A person who suffers form sleep apnea will feel tired and sleepy all the time and can fall asleep at the drop of a hat, even while driving. He may complain of very noisy snoring and might even notice that her bed mate has stopped breathing. If you suppose sleep apnea, you should be evaluated at a sleep clinic because this condition can result in death and it is relatively easy to treat. For those who have primary insomnia, the following may help:
▪ Go to sleep the same time each night
▪ Try not to take naps
▪ Avoid caffeine, nicotine, and alcohol late in the day
▪ Get regular exercise
▪ Don’t eat a heavy meal late in the day
▪ Made sure your sleeping place is comfortable and dark and quiet and that it is not too warm or too cold
▪ If light is a problem, try a sleeping mask
▪ If noise is a problem try white noise like a fan or a white noise machine
▪ Follow a routine to help you relax and wind down
▪ Don’t use your bed for anything other than sleep or sex
▪ If you can’t sleep, get up and do something that is not over stimulating like reading the dictionary or watching an infomercial
▪ If you lie awake worrying about things, make a list before going to bed. It may help you to “let go.”
▪ Wiggle your toes up and down 12 times
▪ Place your hand on your navel and begin to make small circles clockwise, gradually increase the size of the circles and then gradually go back to naval and repeat counter clockwise
▪ Imagine it is time to get up
▪ Imagine something peaceful
▪ Imagine something boring
If none of these works, it may be time to see a doctor.
| 
