1. Stick to a Schedule
If you change your nightly routine, you may be unconsciously distracting yourself when you head to bed. Instead, keep a routine that you stick with every night. If, for example, you choose to go to bed at 10 p.m., then go to bed at 10 p.m. every night. In addition, complete each of your sleep tasks in the same order each night. Brush your teeth, wash your face, drink some water-do it the same way every night.
2. Speak to Your Doctor
Insomnia and other sleep disorders can be caused by other medical complications. Stress, high blood pressure, excess weight and a host of other factors can play a part in the prevalence and severity of your symptoms. Speak to your doctor about your concerns, and ask about ways to treat your particular case of insomnia. A physical examination and a blood test can usually determine if there are medical reasons for your disorder.
3. Limit or Give Up Alcohol, Smoking and Caffeine
Cigarettes and caffeine are common causes of insomnia. They elevate your heart rate and blood pressure and increase alertness. It's a good idea to stop drinking caffeine at least eight hours prior to going to bed. Similarly, nicotine should be avoided more than an hour before bedtime. On the opposite end of the spectrum is alcohol, which some people mistakenly consider a perfect "sleep aid." Unfortunately, alcohol can also lead to restless sleep. Avoid drinking alcohol at least three to four hours prior to going to sleep.
4. Get Enough Exercise
High-energy exercise is beneficial, not only to your health, but also to your sleep cycle. Get at least 30 minutes of exercise a day if you want your body sufficiently tired by night. Even just a 20-minute walk each day is typically sufficient to help prevent insomnia. The only thing to avoid is exercising vigorously within two to three hours of going to bed.
5. Medication Can Help
There are a number of sleep aids available, both over the counter and by prescription, that are used to prevent and treat insomnia. Homeopathic medications such as melatonin are readily available, while prescription-strength medications such as Ambien, Lunestra and Restoril can be recommended by a doctor. Just be aware that some of these medications are considered habit-forming and should thus be taken only with the supervision of a medical professional.
