It is so frustrating when you try so hard to sleep in order to ready yourself for another busy day but forces beyond your control prohibit you from sleeping. Such is the dilemma of insomniacs. Yet, the problem can be solved. Below are a few, simple things you can do to help you fall into deep, sound slumber and restore that glow in your eyes and skin, and that energy in your body.

DO’s:

Have a routine. Establish a daily routine before bedtime. This routine could be: having dinner, washing dishes, watching TV, exercising, then going to sleep. Or, it could be: having dinner, washing dishes, walking the dog, watching TV, reading, going to sleep. Whatever your set routine is, stick to it everyday to help accustom your body and make you fall asleep. Include relaxing activities in your routine such as having a warm bath or shower, light snacks, and listening to soft instrumental music.Sleep and wake up at the same time everyday. This includes weekends and holidays.

Exercise. Regular exercise will help regulate your sleep cycles; but finish exercising at least three hours before going to bed.

Limit naps. Napping too much or too long at daytime can disrupt nighttime sleep. However, short afternoon naps (lasting about 20 minutes) can help refresh you and will not disturb nocturnal slumber.

Set up the sleep stage. Make your room comfortable. Keep the temperature, lighting and noise level conducive to slumber. Your bed should have enough space for movement and your pillows and mattress should be soft,
clean, and comfortable. Plus the room should be dark. Light suppresses the body’s production of melatonin, a hormone that helps regulate sleep-wake cycles.

DON’Ts:

Don’t stress out in bed. If you’re not asleep 20 minutes after hitting the sack, don’t stay in bed worrying about it.Get out of bed and do something relaxing. Return to bed when you feel drowsy again. Also, limit non-sleep related activities in bed. Do not pay the bills, make phone calls, watch TV, etc. while in bed. These can make you even more alert and make it harder to doze off.

Don’t drink caffeine close to bedtime. This means no coffee, tea, or softdrinks after 2 pm. Caffeine is a stimulant and will therefore keep you up. Its effects can last several hours, maybe even up to 24 hours.Other stimulants can also be found in medications like decongestants, antiasthma inhalers, and theophylline.

Don’t smoke. Nicotine is another stimulant, and can therefore induce sleeplessness. Smokers suffer from sleep disruption, frequent awakenings and difficulty falling asleep.

Don’t eat or drink right before bed. Don’t drink a lot of water and other liquids before you retire. Or else, the call of nature will keep on waking you. Also, eating close to bedtime can activate the digestive system and interfere with sleep. If you have heartburn or gastroesophageal reflux disease, late snacking can aggravate your symptoms.

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