Sleep Tips for Insomnia Sufferers

If you have insomnia, healthy sleep habits can make a big difference. These general guidelines are recommended for everyone, but they are especially important for people who can't fall asleep or stay asleep on a regular basis.

Try to keep the following sleep practices on a consistent basis:


    This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night. This can be hard if you're tired and want to sleep in on the weekends, but for many people it helps to set an alarm and wake up at the same time every day.

  • Avoid naps, especially in the afternoon.


  • Exercise, but not close to bedtime.

    Exercising can help regulate your body and make you sleep better, but working out too close to bedtime can activate you and make it harder to settle into sleep.

  • Evaluate your room.

    Make sure you have a clean, comfortable, quiet, and dark sleep space. Use a sound machine or a fan to block noise from inside or outside the house, and install darkening blinds for streetlights and morning light.


    Alcohol and cigarettes can disrupt sleep, and eating big or spicy meals can cause discomfort that can make it hard to sleep.

  • Wind down.


Following these tips is a good first step. If you have questions or if you adjust your sleep habits and still have insomnia, talk to your doctor. In many cases, another form of treatment is necessary for someone with insomnia to get a full night sleep.