Insomnia

Insomnia Management Practices

• Establish a regular bedtime routine and regular sleep-wake schedule
• Do not eat starches (bread , pasta, rice, potato, fried food and sweets ) after 5pm
• Do not drink coffee after 2 pm
• Do not drink any soda drinks
• Avoid exercising too late at night
• Avoid naps late in the afternoon
• Reduce alcohol consumption to 1 glass at night
• Do not smoke 2 hours before bed
• If your partner snores, move to another room
• Create a sleep promoting environment that is quiet, dark, cool, and comfortable
• Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather then spend the night digesting the food you have eaten the night before
• Avoid watching TV before bed
• Avoid having any mobile phones and electrical appliances within one meter of your bed