Treatment for insomnia
The following tips can help improve sleep, called sleep hygiene
- Avoid caffeine, alcohol and nicotine before bedtime
- Do not take naps during the day
- Eat at regular times each day (avoid large meals near bedtime)
- Exercise at least two hours before going to bed
- Go to bed at the same time every night
- Maintain comfortable sleeping conditions
- Remove the anxiety that occurs when trying to sleep, often reassuring yourself that it will succeed and distracting
- Use the bed only for sleep and sex
Do something relaxing before bedtime (such as reading or taking a bath) so as not to highlight issues of concern. Watching TV or using a computer can be challenging for some people and interfere with your ability to sleep.
If you cannot sleep after 30 minutes, get up and walk to another room. Engage in a quiet activity until you feel sleepy.
A method of preventing worries keep you awake is to keep a journal before bed. Make a list of all the problems that concern you. Through this method, you transfer your worries from your thoughts to paper. This leaves your mind calmer and more ready for sleep.
If you follow these tips and still have insomnia, your doctor may prescribe medications such as benzodiazepines.
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