Insomnia is caused by stress, emotional or physical discomfort, environmental factors, medications (cold, allergies or BP) or illness (arthritis, back problems, etc)
Good sleep habits can beat insomnia
• Try to steep at the same time and get up at the same time every day. Avoid taking naps during the day.
• Avoid taking caffeine, nicotine, and alcohol before bedtime; they are stimulants and prevent people from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
• Exercise regularly. Try not to exercise close to bedtime, because it stimulates the body and makes it hard to fall asleep. Experts suggest not exercising at least 3-4 hours before bedtime.
• Avoid large meals and beverages light meats help sleep better.
• Make the bedroom comfortable. Be sure that it is dark, quiet, not too warm or too cold. Its light is a problem, use a sleeping mask. If noise is a problem, try using earplugs.
• Follow a routine that helps to relax, before sleep. Read a book, listen to music, or have a bath.
• If sleep is elusive get-up and read or do something that is not very stimulating.
• Don’t strain the eyes before bedtime; avoid reading from a backlit device (such as an iPad).
• increase exposure to sunlight during the day. Spend time in the sunlight, remove sunglasses when It’s safe, and keep the curtains open.
• Limit artificial light at night. To boost melatonin production, use low-wattage bulbs, cover windows, and electrical displays In the bedroom, and turn off the television, the smartphone, and computer screens at least one hour before bed.