| Avoid Naps|
Of course, they're nice to do during the day, and if you couldn't sleep at night, you're grateful for any chance to sleep. If you're really having trouble sleeping at night - and you're not a senior citizen who sleeps for small periods of time, skip naps. As a result, you'll be more tired at bedtime and more able to fall asleep.
Get Some Physical Exercise During the Day
People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Still 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.
Keep Regular Bedtime Hours
Your body likes regular routines, whether you do or not. This likes to know that it's going to get up at the same time each day, eat at the same times, and go to bed at the same time. It is not very exciting, maybe, but comfortable. Thus, choose a reasonable and regular time to go to bed each night. You should stick to it, even if you don't think you're tired when the time comes. Be sure, your body will appreciate it. After a while when it feels it can rely on the routine, it will begin to repay the favor by letting you get to sleep when you want.
Don't Sleep In
Get up at the same time every day, even on weekends and holidays. If you've awakened, get up.
- Don't lie in bed awake, thinking about getting up; Just do it.
Avoid Caffeine, Alcohol and Tobacco
It should be obvious, but some people forget that coffee is not the only drink containing caffeine.
- Tea (black, not herbal), chocolate and cola drinks are also high in caffeine.
- Alcohol may feel like it's soothing you, but all it's doing is stupefying you.
Alcohol upsets sleep, preventing a deep rest. The same is with tobacco. So, avoid them all.