Do you struggle to get to sleep no matter how
tired you are? Or do you wake up in the middle of
the night and lie awake for hours, anxiously
watching the clock? Insomnia is a common
problem that takes a toll on your energy, mood,
health, and ability to function during the day. Chronic insomnia can even contribute to serious
health problems. Simple changes to your lifestyle
and daily habits can put a stop to

Adopting new habits to help you sleep:

1. Make sure your bedroom is quiet, dark,
and cool.
2. Noise, light, and heat can interfere with sleep.
Try using a sound machine or
earplugs to hide outside noise,
3..An open
window or fan to keep the room cool, and
blackout curtains or a sleep mask to block out
light.
4. Stick to a regular sleep schedule. Support your biological clock by going to bed and
getting up at the same time every day,
including weekends, even if you’re tired. This
will help you get back in a regular sleep
rhythm.
5. Avoid naps. Napping during the day can make it more difficult to sleep at night. If you
feel like you have to take a nap, limit it to 30
minutes before 3 p.m.
6. Avoid stimulating activity and stressful
situations before bedtime. This includes vigorous exercise; big discussions or
arguments; and TV, computer, or video game
use. Instead, focus on quiet, soothing
activities, such as reading, knitting, or
listening to soft music, while keeping lights
low. Don’t read from a backlit device (such as
an iPad). If you use an eReader, opt for one that is not backlit, i.e. one that requires an
additional light source.
7. Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight
hours before bed. Avoid drinking alcohol in
the evening; while alcohol can make you feel
sleepy, it interferes with the quality of your
sleep.
8. Quit smoking or avoid it at night, as
nicotine is a stimulant.
9. Preparing your brain for sleep Your brain produces the hormone melatonin to
help regulate your sleep-wake cycle. As melatonin
is controlled by light exposure, not enough
natural light during the day can make your brain
feel sleepy, while too much artificial light at night
can suppress production of melatonin and make it harder to sleep. To help naturally regulate your
sleep-wake cycle and prepare your brain for
sleep: Increase light exposure during the day. Take breaks outside in sunlight, remove
sunglasses when it’s safe to do so, and open
blinds and curtains during the day. Limit artificial light at night.To boost melatonin production, use low-wattage bulbs,
cover windows and electrical displays in your
bedroom, avoid bright light and turn off
television, smartphone, and computer screens
at least one hour before bed. If you can’t
make your bedroom dark enough, try using a sleep mask.