Lifestyle Changes - Insomnia - Preventative Measures

If you have insomnia, avoid substances that make it worse, such as:

Caffeine, tobacco, and other stimulants taken too close to bedtime. Their effects can last as long as 8 hours.
Certain over-the-counter and prescription medicines that can disrupt sleep (for example, some cold and allergy medicines). Talk to your doctor about which medicines won't disrupt your sleep.
Alcohol. An alcoholic drink before bedtime may make it easier for you to fall asleep. However, alcohol triggers sleep that tends to be lighter than normal. This makes it more likely that you will wake up during the night.
Try to adopt good bedtime habits that make it easier to fall asleep and stay asleep. Follow a routine that helps you wind down and relax before bed. For example, read a book, listen to soothing music, or take a hot bath.

Try to schedule your daily exercise at least 5 to 6 hours before going to bed. Don't eat heavy meals or drink a lot before bedtime.

Make your bedroom sleep-friendly. Avoid bright lighting while winding down. Try to limit possible distractions, such as a TV, computer, or pet. Make sure the temperature of your bedroom is cool and comfortable. Your bedroom also should be dark and quiet.

Go to sleep around the same time each night and wake up around the same time each morning, even on weekends. If you can, avoid night shifts, alternating schedules, or other things that may disrupt your sleep schedule.