10 affordable tips will help you cope with insomnia

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If you go to bed and get up at about the same time every day, you will sleep better. This and nine other available tips will help you cope with insomnia.

Create a calm environment for sleep

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that the environment in the bedroom helps you fall asleep. If you have a pet that sleeps with you in the room, consider relocating it if it often disturbs you at night.

Make sure your bed is comfortable

Make sure your bed is comfortable

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It is difficult to fall asleep on a mattress that is too soft or too hard, or on a bed that is too small or old, according to the website of the National Health Service (NHS).

Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, helps release the day's built-up tension. But make sure you don't do vigorous exercise, such as jogging or strength training, before bed, as this can prevent you from falling asleep.

Cut down on caffeine

Reduce caffeine in tea, coffee, energy drinks or cola, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Drink a warm drink with milk or herbal tea instead.

Avoid food and alcohol before bed

Too much food or alcohol, especially late at night, can disrupt your sleep patterns. Alcohol may help you fall asleep at first, but it can make you sleepless later in the night.

Don't smoke

Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more often, and often have more disturbed sleep.

Try to relax before bed

Take a warm bath , listen to soft music or do some light yoga to relax your mind and body.

Forget about plans

If you tend to lie in bed and think about everything, what you need to do tomorrow, set aside time before bed to make plans for the next day.

If you can't sleep, get up

If you can't fall asleep, don't worry about it. Get up and do something relaxing until you feel drowsy again, then go back to bed.

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