Homecare to avoid insomnia
Try modifying your nighttime sleeping habits and other behavior before taking drugs for insomnia. For example:
- Avoid emotional upset or stressful situations before going to bed.
- Avoid alcohol at night. Avoid caffeine at least 8 hours before bedtime and stop smoking, because nicotine is a stimulant.
- Take a light snack before bedtime.
- Establish a regular bedtime, but do not go to bed if not sleepy.
- Exercise regularly, but not in the last two hours before bedtime. It has been shown that exercise, especially aerobic, help to fall asleep faster and get a deeper sleep and more sleep. Sex can be a natural sleep inducer for some people.
- Relax by reading, taking a bath or listening to soothing music before bedtime.
- Remove the TV and computer out of the room, otherwise, your brain gets used to the stimulation of these devices and starts to expect when you are there. This makes it difficult to fall asleep.
- Use the bedroom only for activities of this site. Once in bed, use creative imagery and relaxation techniques to keep your mind off unrestful thoughts. Avoid staying long in bed while awake or sleeping out of boredom.
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