Insomnia is frequently treated, regardless of age. Changes in your daily routine and when you go to bed are frequently the key.

These pointers might be useful.

1. Maintain a regular sleep routine. Maintain a consistent bedtime and waking time throughout the week, including weekends.

2. Continue to be active. Regular exercise aids in getting a good night’s sleep. Exercise should be done at least a few hours before bedtime, and stimulating activities should be avoided right before bedtime.

3. Examine your prescriptions. If you take medications regularly, talk to your doctor about if they could be causing your insomnia. Check the labels of over-the-counter products for caffeine or other stimulants like pseudoephedrine.

4. Naps should be avoided or limited. Naps can make falling asleep at night more difficult. If you absolutely must have a nap, keep it to no more than 30 minutes and no later than 3 p.m.

5. Caffeine and alcohol should be avoided or limited, and nicotine should be avoided. All of these things can make sleeping difficult, and the effects can continue for several hours.

6. Don’t put up with the discomfort. If you have a painful condition, talk to your doctor about pain medicines that are effective enough to keep you pain-free while you sleep.

7. Large meals and alcohol should be avoided before going to bed. It’s fine to have a light snack if you want to avoid heartburn. Reduce the amount of liquid you drink before bedtime so you don’t have to urinate as frequently.

8. Look for methods to unwind. When you go into bed, try to put your problems and plans aside. Before going to bed, take a warm bath or get a massage to help you relax. Make a nightly ritual for yourself, such as having a hot bath, reading, listening to calm music, doing breathing exercises, yoga, or praying.

9. If you are having trouble sleeping, don’t push yourself too hard. You’ll grow more awake the harder you attempt. Read in another room until you’re completely weary, then retire to your bed for a good night’s sleep. Don’t go to bed too early in the evening, before you are tired.

10. When you’re not sleeping, get out of bed. Get out of bed after sleeping as much as you need to feel rested. If you’re not sleeping, don’t stay in bed.

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