Preventing Insomnia

To reduce your chance of having insomnia:

• Minimize intake of caffeinated food and drinks after lunch. (eg, coffee, tea, chocolate, cola drinks)
• Avoid eating too fast or too much. Do not eat too close to bedtime.
• Avoid drinking fluids before bedtime.
• Do not smoke.
• Exercise regularly, but not within less than three hours of bedtime.
• Use the bedroom only for sleep and sex.
• Schedule relaxing bedtime routines. Listen to quiet music or soak in warm water.
• Make sure that the bedroom is not too cold or too hot.
• Use a humidifier or dehumidifier as needed.
• Get more sunlight or ultraviolet light during the day.
• Use shades, lined drapes, or wear an eye mask to reduce sleep disruption.
• Use earplugs or listen to relaxing music or white noise. This helps reduce the disturbing effects of noise.
• Make sure your mattress is supportive and the bedding is comfortable.
• Avoid "clock watching" after going to bed.
• Keep bedtimes and wake-times consistent throughout the week.
• If you cannot avoid naps, keep them short.