I WANT TO SLEEP

here is a few tips that I came up with for an assignment on insomnia i had to write

Daytime habits



 Set a specific time for getting up each day. Stick to these times, seven days a week, even if you feel you have not had enough sleep. This should help you sleep better at night.
 Do not take a nap during the day.
 Take daily exercise, such as 30 minutes walking or cycling, at least four hours before you are planning to go to bed, to give your body temperature a chance to cool down.

Bedtime habits that will help with you with sleeping



 Stop drinking tea and coffee four hours before bedtime.
 Avoid drinking alcohol and smoking, as these are also stimulants. Alcohol may make you sleepy at first but will wake you up when the effects have worn off.
 Do not eat a big meal or spicy foods just before bedtime. A small snack that may help, such as turkey, banana or fish.
 Only ever go to bed when you are feeling tired.
 Try to create a bedtime routine, such as a bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.
 If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed feeling anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.
 Do not watch the clock, as this will only make you anxious.
 Write a list of your worries and any ideas you have to solve them; then forget about it until the morning.

Bedroom environment


 Use thick blinds or curtains or wear an eye mask if the early morning sunlight or bright streetlamps affect your sleep.
 Wear ear plugs if noise is a problem.
 Do not use the bedroom for anything other than sleeping or sex. Do not watch television, make phone calls, have your computer, eat, or work while you are in bed.
 Make sure you have a comfortable mattress, a pillow you like, and adequate bed covers for the time of year.


hope some of this helps