Stop forcing it
Sleep cannot be forced, especially when you're suffering from insomnia. You need to stop worrying about your sleep. If you lay in bed wondering whether you can get a decent sleep, then get up and do something else like reading a book or listening to music. Come back when you feel sleepy.
Get enough sleep at night
This maybe too obvious, but if you don't get enough sleep at night, then you run the risk of taking too many daytime naps. Improper sleep times also prevent you body from getting into a routine.
Have a fixed bedtime and a wake up time
It may not matter much as long as you get a good sleep. But going into bed at a regular time can help you beat insomnia. With time, you will begin to feel drowsy close to your bedtime as your body prepares for sleep.
Be physically active
Exercising can have a positive effect on your sleep. A hard workout at the gym isn't the ideal way to get a good sleep. You might fall asleep due to exhaustion of the heavy workout, but it is the idea of being 'physically fit' that seem to promote sleep. So even a light exercise, that makes you feel more active will help improve your sleep. Always plan your workouts at least a few hours before bedtime.
Have a glass of milk
Helping yourself to a glass of milk before bedtime can help you fall asleep better. It can serve as a late night snack, providing your body some energy during sleep.
Sacrifice your caffeine products
Caffeine containing food like chocolate, coffee and tea can stimulate your brain, keeping it awake. This is particularly troublesome when you find it hard to fall asleep. Avoid all caffeine products after 3 pm to enjoy a better sleep.
Get a cold shower before bedtime
A cold shower relaxes your body. It cuts down on metabolism. When your body is slowed down, it makes it easy to switch to the 'sleep' mode. A late night shower will also give you a deeper sleep.
Make your bedroom sleep-friendly
Your bedroom should help you get the best possible sleep, no matter how busy you are. Make the necessary adjustments to your bedroom, to enjoy a better sleep.
Plan your daytime naps
Daytime naps or power naps can be very effective only if used wisely. Too many naps in the evening can disturb your night time sleep. Managing your daytime naps and keeping it to a minimum can help falling asleep at night quicker and easier.
