Do not eat or drink right before going to bed.All these activities can increase alertness and make it difficult to fall asleep. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. The bed is for sleeping and having sex and that's it. Try to finish exercising at least three hours before you plan to retire for the night. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Regular exercise can improve sleep quality and duration. Napping can affect the quality of nighttime sleep. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime.

While napping seems like a proper way to catch up on missed sleep, it is not always so. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Eliminate alcohol and stimulants like nicotine and caffeine.However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyle to help you get to sleep.

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