WAYS TO FIGHT INSOMNIA

Keep a regular sleeping pattern, even on weekends
Sleeping late on occasions breaks this pattern
The best sleeping hours are between 10 pm and 6 am
Make sure your bedroom is dark, quiet and at a comfortable temperature
Have a relaxed routine preparing for bed
Do not allow emotional issues or discussions to disturb bedtime
If you lie awake, battling to fall asleep, relax your mind with soft gentle music on your shuffle/ipod using earphones in a dark room
Regular daily exercise will improve your ability to sleep greatly
Avoid heavy exercise just before going to bed
Eating a big, heavy meal late in the evening disturbs sleep
Dinner in the early evening must not be too large – rather on the light side
Avoid caffeine in the form of coffee, tea and sodas in the evening
Avoid smoking in the evening
Avoid alcohol intake before bed
Resist using sleeping tablets each evening
Melatonin supplementation, each evening after dinner, will with time improve sleeping patterns

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