There are several steps to cope with sleep problems, without using drugs, but only with simple ways to do themselves:
• First set bedtime and wake up regularly. Sleeping at the arbitrary will make the standby state. As a result, the body is always in a state of tension. If it is determined during sleep and waking, should be obeyed.
• If a person, including difficulty sleeping, is not advisable to sleep during the day. Sleeping during the day will reduce the need to sleep at night. As a result, at night it becomes difficult to fall asleep or awake.
• The bed should be used for sleeping, not for other activities such as watching TV, writing letters and so on.
• Do not use electronic equipment and cell phones before bed.
• Exercise can help overcome insomnia. Do the exercise in the afternoon or after sunset, but the 2-3 hours before bedtime has determined should have finished exercising. Exercise close to bedtime will actually interfere with nighttime sleep.
• Avoid certain foods and drinks. Sweet snacks, should be avoided before going to sleep. Similarly, beverages that contain alcohol, tea and coffee has to be avoided, especially late afternoon.
• It is recommended a warm bath and drink warm milk at bedtime and reduce or extinguish the lights in the room lighting.
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