Prevention of insomnia depends on your ability to change your behavior and lifestyle.
Here are some important tips to help improve your sleep.
1.
Eliminate caffeine, nicotine and alcohol, as well as other stimulants, especially late in the day.
The effects of caffeine, found in many substances including coffee, soft drinks, tea, chocolate and some medicines, can last for many hours, much longer then most people realize.
Alcohol can help you relax in the short term, however, chronic use can lead to frequent arousals and a non-relaxing sleep.
Beverages that contain ginseng, ginger or guarana should also be avoided.
2.
Do not eat a heavy meal late in the day.
Falling asleep before fully digesting a large meal can cause heartburn and interrupted sleep.
But, also be aware that going to bed hungry can contribute to sleeplessness.
3.
Go to bed at the same time every night and get up at the same time every morning.
Establish a regular sleep schedule.
Keep the same routine every day, including weekends.
4.
Get all your worrying over with before you go to sleep.
If you find yourself lying awake and worrying about your problems, try making a to-do list of, for example, work-related tasks for the next day, before you return to bed.
This will help you to not focus on those worries through the whole night.
Try to relax -meditation, aromatherapy oils and classical music can help.
5.
Make your sleeping place comfortable.
Keep your bedroom as cool and dark as possible.
If noise is a problem, try earplugs or use some form of "white noise" such as a rotating fan.
This fan will give a constant sound and make it easy to fall back to sleep.