Set a schedule : go to bed at set time each night and get up at same time each morning.disrupting this schedule may lead to insomnia.”sleeping in”on weekendsalso makes it harder to wake up early on Monday morning because it resets the sleep cycle.
Exercise : Try to exercise 20 to 30 minutes a day.daily exercise for 20-30 minutes, often helps people slep,although a workout soon before bedtime may interfere with sleep for maximum benefit this should be 5 to 6 hours before bedtime.
Avoid Caffeine, Nicotine, and Alcohol :
Avoid drinks that contain caffeine, which acts as a stimulans and keeps people awake.sources of caffeine include coffee chocolate soft drinks,non herbal teas,diet drugs, and some pain relievers. smockers tend to sleep very lightly and wake up early in the morning due to nicotine withdrawl .alcohal robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.
Relax before bed : a warm bath,reading or another relaxing routine should be a part of a person bed time ritual, as they can make it easier to fall sleep.
Sleep until Dawn : sunlight helps body’s internal biological clock reset each day.
Do not lie in bed awake : if you can not get to sleep, do not just lie in bed. Do something else like reading watching tv or listening to morning,until you feel tired. the anxiety of being unable to fall asleep can actually contribute to insomnia.
Control of room temperature : extreme temperatures may disrupt sleep or prevent a person from falling asleep.
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