How to Prevent Insomnia and Sleep Better at Night

Insomnia is a common sleep disorder that affects everyone at some point. Most cases of insomnia are short term and generally resolve themselves without specific treatment. But, if you suffer from chronic insomnia, your lifestyle and choices may be the culprit. Lack of restful sleep can cause tension headaches, drowsiness and irritability and can hinder productivity. Fortunately, there are ways to prevent insomnia and improve your sleep.

Things You'll Need

• Music CD
• Melatonin

Show More

Instructions

• 1

  Skip caffeinated drinks before bed. Consuming coffee, caffeinated teas and sodas before bedtime can stimulate your mind and delay sleep. Avoid these beverages during the evening and nighttime hours to prevent insomnia.

• 2

  Move your body. Stress plays a role in insomnia. However, regular exercise helps decrease stress levels, which promotes better rest and sleep. Aim for 30 minutes of exercise at least three times a week.

• 3

  Rest your mind before bed. Engaging in stimulating activities such as playing video games or watching action programs before bed can bring on insomnia. Avoid these activities during the late evening hours.

• 4

  Alter your sleep environment. Create a cozy sleep atmosphere to prevent insomnia. Maintain a comfortable temperature in your home, turn off the lights and shut off the television.

• 5

  Play calming background noise. Sleep CDs are available, which feature soothing sounds of the ocean, rain and crickets to help lull you to sleep.

• 6

  Take melatonin before bedtime. This natural supplement relaxes your body and mind and promotes a good night's rest. Take as directed.