Hi,
To deal with
insomnia, the first thing to do is follow
sleep hygiene. The steps for this are:
a. • Fix a bedtime and an awakening time
• Avoid napping during the day. If you must, limit the nap to 30-45 minutes.
• Avoid alcohol , caffeine and heavy, spicy, or sugary foods 4-6 hours before bedtime.
• Exercise regularly but not right before bed
• Find a comfortable temperature setting for sleeping and keep the room well ventilated.
• Block out all distracting noise, and eliminate as much light as possible.
• Try a light snack before bed.
•
Relaxation techniques such as yoga, deep breathing and others may help relieve
anxiety and reduce muscle tension.
• Stop worrying
In addition, you need to speak with your physician about drugs like
zolpidem. They will allow you to sleep without making you excessively sleepy in the day time.
Hope this helps
Regards