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There’s nothing worse than not being able to get to sleep. There are changes you can make to help get you to sleep at night and sleep for longer. Follow these eight tips to help prevent insomnia and improve your quality of sleep.

Image of an empty bed.

Have set sleeping hours

When you go to sleep and wake up at around the same time daily, this helps your body to be programmed for optimum sleep. All you need to do is select a time that you’re most likely to feel sleepy and always go to bed at that time.

Improve your bedroom

Your sleeping environment is very important and it should be very comfortable. Make sure that you set the temperature at a comfortable level and reduce light and noise levels in your bedroom. This will create the best space so that you can easily fall asleep and remain sleeping throughout the night. Read these Mattress Firm reviews and consider upgrading your mattress.

Many people have their pets in their bedrooms, however, if your pet is disturbing your sleep, then it is best to place them outside of your bedroom.

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Get enough exercise

You should try to exercise as often as you can. Some great forms of exercise include swimming, yoga and walking. This helps to reduce the tension that is built up throughout the day. If you do engage in any vigorous types of exercise such as going to the gym, lifting weights, running etc, then make sure that you don’t do so too late in the evening or night since this can cause you to have problems falling asleep.

Reduce caffeine intake

Make sure that you reduce how much caffeine you consume on a daily basis and in particular, in the evening. This includes drinks such as tea, coca-cola, coffee etc. This is important because caffeine is a stimulant and prevents sleep or deep sleep. It is better to drink herbal tea without caffeine or even milk.

Avoid over-indulgence

If you drink too much or eat too much late in the night, this can negatively affect your sleep. Even though drinking alcohol may help you to sleep, it will cause sleep disturbances during the night.

Avoid smoking

Cigarettes contain nicotine which is a stimulant that prevents sleep. If you smoke regularly, this will negatively affect your sleep and make you wake up throughout the night or simply have poor quality sleep.

Relax before bedtime

There are many ways that you can get relaxed before sleeping. Some ways include listening to calm music, taking a warm shower, doing meditation and yoga etc.

Create a list

If you tend to worry about all of the things you need to do the next day, simply create a physical list. This will help you to get them off your mind so you can relax and sleep.

By making these small changes, you should find getting to sleep a lot easier and in turn feel more refreshed the next day.

How to avoid insomnia. Follow these tips.

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