Insomnia: Techniques to improve sleep

1. Limit daytime naps: Napping during the day can interfere with your sleep at night.

2. Create a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet, and that your mattress and pillows are comfortable.

3. Limit exposure to bright light at night: Exposure to bright light before bed can disrupt your circadian rhythm and make it harder to fall asleep.

4. Avoid alcohol, caffeine, and nicotine: All of these substances can interfere with sleep and make it harder to fall asleep and stay asleep.

5. Exercise regularly: Regular exercise can improve sleep quality, but avoid intense exercise close to bedtime.

6. Wind down before bed: Relaxation techniques such as taking a warm bath or reading a book can help you relax and prepare for sleep.

7. Practice good sleep hygiene: Keep your bedroom for sleep and sex only, and avoid using electronic devices before bed.

8. Manage stress: Stress can interfere with sleep, so it's important to find ways to manage stress such as meditation or deep breathing exercises.

9. Avoid large meals before bedtime: Eating a large meal before bed can interfere with sleep and cause discomfort.

10. Don't go to bed hungry: Eating a small snack before bed can help you sleep better, but avoid heavy or spicy foods.

11. Keep a sleep diary: Keep track of your sleep patterns and habits to identify areas for improvement.

12. Try aromatherapy: Scents such as lavender can promote relaxation and help you fall asleep.

13. Invest in comfortable bedding: A comfortable mattress, pillows, and bedding can help you sleep better.

14. Avoid drinking too much fluid before bed: Drinking too much fluid before bed can cause you to wake up frequently to use the bathroom.

15. Use a white noise machine: White noise can help block out external noises and promote relaxation.

16. Get enough sunlight during the day: Exposure to sunlight during the day can help regulate your sleep-wake cycle.

17. Don't stay in bed if you can't sleep: If you can't fall asleep within 20 minutes, get out of bed and do something relaxing until you feel sleepy.

18. Avoid clock watching: Constantly checking the time can make you more anxious and make it harder to fall asleep.

19. Try a relaxing bedtime routine: A routine such as reading a book, taking a bath, or listening to calming music can help signal to your body that it's time to sleep.

20. Avoid working or studying in bed: Keep your bed for sleeping and avoid working or studying in bed.

21. Manage chronic pain: Chronic pain can interfere with sleep, so it's important to manage pain through medication, physical therapy, or other treatments.

22. Treat any underlying medical conditions: Medical conditions such as sleep apnea, restless legs syndrome, or depression can interfere with sleep and should be treated.

23. Use a comfortable temperature: Keep your bedroom cool and comfortable, between 60-67°F (15.5-19.5°C).

24. Try a weighted blanket: A weighted blanket can promote relaxation and improve sleep quality.

25. Avoid stimulating activities before bed: Avoid activities such as watching TV, playing video games, or using your phone before bed.

26. Try a sleep-promoting supplement: Supplements such as melatonin, valerian root, or magnesium may help promote sleep.

27. Practice good sleep posture: Sleeping on your back with a supportive pillow can help prevent neck and back pain.

28. Don't oversleep: Sleeping too much can make you feel groggy and interfere with your sleep at night.