LIFESTYLE MODIFICATIONS FOR SOUND SLEEP

The following lifestyle changes can help prevent sleeplessness:
Exercising regularly—best when done before dinner; exercise can stimulate arousal so should not be done too close to bedtime
Avoiding caffeine (especially after noon) and nicotine
Getting regular exposure to late afternoon sun—stimulates release of melatonin which helps regulate circadian rhythm
Practicing stress reduction techniques such as yoga, meditation, or deep relaxation
Early treatment of insomnia may also help prevent psychiatric disorders such as depression
Lifestyle
Studies reveal that healthy sleep habits are essential for treating insomnia. The following healthy sleep habits (in addition to the steps mentioned in the Preventive Care section) may help treat the condition:
Maintaining a consistent bed and wake time
Establishing the bedroom as a place for sleep and sexual activity only, not for reading, watching television, or working
Avoiding naps, especially in the evening
Taking a hot bath about two hours before bedtime
Keeping the bedroom cool, well-ventilated, quiet, and dark
Avoiding looking at the clock; this promotes anxiety and obsession about time
Avoiding fluids just before bedtime
Avoiding television just before bedtime
Eating a carbohydrate snack, such as cereal or crackers, just before bedtime
If sleep does not occur within 15 to 20 minutes in bed, moving to another room with dim lighting