Managing Insomnia


If you have insomnia, your days are hard. You feel exhausted, and you may have trouble at work or at school. But for many people, better sleep habits can make a big difference. Here are some things that may help you get more sleep.

Make your sleep space comfortable

First, make sure your sleep space is comfortable. Keep it clean, quiet and dark. Block unwanted noises with a fan or a sound machine. Use heavy blinds to block out light from outside.

Stick to a sleep schedule

Next, make a regular sleep schedule. Plan to go to sleep and wake up at the same times every day, even on weekends. This helps set your body's internal clock. So make a schedule and stick to it. And avoid naps during the day if you can. Naps can disrupt sleep at night.

Exercise the right way

Try to get some exercise every day. But make sure you don't exercise too close to your bedtime. If you do, you may energize your body and make it harder for you to fall asleep.

Ditch the bad habits

You also need to avoid things that disrupt sleep. So don't drink alcohol, and don't smoke. Don't eat a large meal in the evening. And don't use electronics before you go to bed. The light from things like electronic tablets and phones makes it hard for your brain to shift into sleep mode. So don't use them before sleeping.


If you've tried these methods and you still can't sleep, talk to your doctor so you can get the care you need.