Written by Dr. Anitha Paderla, MBBS | 
Medically Reviewed by dr. reeja tharu, M.Phil.,Ph.D on Sep 03, 2020

Insomnia-Prevention

This is achieved by religiously adhering to sleep hygiene practices, though this may not always be practical. Prevention of insomnia centers on promoting a healthy lifestyle. A balance of rest, recreation and exercise, in combination with stress management, and a healthy diet can do much to reduce the risk of insomnia. Some helpful tips are provided below:

  • It is wise not to eat a large meal within two hours of bedtime. The best routine is to have a large meal during the day and a small meal or snack in the evening.
  • A glass of warm milk 15 minutes before going to bed will soothe the nervous system. Milk contains calcium, which calms the nerves and helps one to relax.
  • Taking a warm water bath an hour before bedtime is also known to help. This alters the body's core temperature rhythm and helps people to fall asleep readily, and to maintain sleep.
  • Reading, meditation, and taking a leisurely walk before bedtime are all appropriate activities that help to relax and promote sleep.
  • Set aside time to clear your mind of all worrying thoughts before going to bed.

Comments

aimee Sunday, December 13, 2009

insomnia...please help me how to treat or overcome this.. its hard for me to find asleep at night.. i felt asleep by 11 0'clock night and then i woke up at around 2 am in the morning.. after that i cant sleep anymore until 6 am in the morning.

marly7 Wednesday, January 4, 2012

its ok. just dont panic. see a therapist if the problem persists because there could be an underlying anxiety problem. work out different methods of what to do if you cant fall asleep instead of stressing out over the problem

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