Food and Drink

• The amount of caffeine, alcohol and nicotine you consume during the day can negatively affect your ability to sleep, so it is best to avoid these products. If you are unable to give them up completely, try to at least limit them, particularly close to bedtime. In fact, refraining from eating or drinking too much of anything before retiring for the night is a good idea.
  
  

Exercise

• Exercise during the day can aid in helping you get a good night's sleep, but you must take caution not to exercise too close to bedtime. Typically, the earlier in the day you exercise, the better.
  
  

Bedtime Routine

• Establishing a specific bedtime routine and schedule is another good way to combat insomnia. Try to go to bed and wake up at the same times every day, and only use your bed for sleep. Reading and watching TV should be done in a room other than the bedroom, and make sure you are relaxed and calm before attempting to go to sleep.
  
  

Relaxation Techniques

• Relaxation techniques, both physical and mental, are extremely useful in helping your body prepare for sleep. Stretching, Pilates, yoga and even just tightening and relaxing the different muscle groups of your body can be great physical ways to relax your body. Good mental relaxation techniques include meditation and guided imagery. It is important for both your mind and body to be as relaxed as possible before venturing to bed.
  
  

Stimulus Control Therapy

• Stimulus control therapy is just a fancy way of saying that you need to do whatever you can to make sure that your environment is conducive to sleeping. Using a sleep mask can help if your room is too bright or the sun keeps you awake, and using a fan, white noise machine or earplugs may help if noises keep you awake. A cool temperature is also best for optimal sleep.
  
  

Sleep Restriction Therapy

• Sleep restriction therapy helps you fall asleep and stay asleep. The program starts by having you go to bed later than usual, and wake up earlier than usual. The theory is this will make you tired enough to actually fall and stay asleep during this shorter sleeping time period. Then, when you have gotten into the habit of successfully falling and staying asleep, you gradually move your bedtime earlier and wake-up time later a little bit each week until you are back to your desired bedtime and wake-up time.
  
  

Medical Intervention

• If you suffer from chronic insomnia or if your inability to sleep greatly affects your life, it is important to consult a doctor. Insomnia can sometimes be a symptom of a mental health problem, asthma, arthritis, cancer and other diseases, so it is important to make sure your insomnia is not caused by one of these problems. Your doctor may be able to prescribe medication that will help you sleep better.