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One of the first things you must do when trying to prevent insomnia is to work aggressively to improve your sleep habits.
For example, self hypnosis, relaxation breathing, and biofeedback are often helpful options that can lead you to relaxation and a more restful sleep.
Establish a set bedtime routine.
Regardless of whether it is the weekend or the work day, get up at the same time and go to bed at the same time.
This helps your body to set a more scheduled internal clock which will enhance your ability to sleep better more consistently.
Control your environment.
Get rid of the excessive light pushing through the windows, eliminate irritating bedroom noises, and rid yourself of uncomfortable room temperatures.
Remember the bed should only be used for sex and for sleep, absolutely nothing else. Avoid using the bed to watch television or to read. These activities should be conducted in a chair or on the couch, but avoid doing these in the bedroom. Your bed is for sleep.
If you don't fall asleep within 30 minutes of lying down, get up out of bed.
Try a relaxing activity such as listening to soothing music or even repeating your nighttime routine. You might also find that a nighttime snack is helpful for the prevention of insomnia. It might also be helpful if you avoid taking a nap during the day.
There are special situations that can cause insomnia that require some less common insomnia prevention tips.
For example insomnia from jet lag and can be particularly irritating. In this case, insomnia prevention can be helpful if you intentionally began to alter your bedtime to coincide with the time schedule of your predetermined destination.
Insomnia associated with working swing shifts also benefits from insomnia prevention tips.
It is important to establish good sleep habits with a regularly scheduled time to go to bed and a regularly timed schedule to get up. Many people find it is also helpful to keep this same schedule even on their days off.
Some shift workers also find insomnia prevention is working when they take a quick nap prior to working the swing shift.
Remember the prevention of insomnia is your goal here. You often have to find which combination of suggestions work best for you. Don't get discouraged if you have to try more than one suggestion. That is not uncommon.
After all it really doesn't matter what combination of insomnia prevention tips works for you, what really matters is that something works.
Happy insomnia free nights!
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