Teach yourself to go to bed and get up at the same time. Do not make concessions, even on holidays, weekends and during holidays. Do not sleep in the daytime.
In the afternoon, reduce consumption of coffee and tea. Before going to bed should not use heavy fatty foods. If hunger does not sleep, drink warm milk or a cup of yogurt.
Before going to bed thoroughly ventilate the room. During warmer months, sleeping with an open window. A place to sleep should be comfortable. Ideal - bed with orthopedic mattress.
Choose comfortable clothes to sleep. It should be free, not hindrance. This can be a shirt or pajamas made of natural fabrics.
Bedroom - not a place for the TV. If the size of your living space does not allow to keep the TV in the other place, do not watch it at night. It is better to read a book in dim light of a lamp, or listen to relaxing music.
Before going to bed take a relaxing bath. The water temperature should be equal to the body temperature of - 35 to 37 degrees. Duration of treatment - no more than twenty minutes. To enhance the effect can be added to water pine extract, which is sold in every pharmacy.
In major metropolitan areas difficult to achieve the ideal of peace, even at night, and light advertising signs can break even through very thick curtains. To solve these problems, use a mask for sleep and earplugs.
Falling asleep, concentrate on your breathing, try to get rid of the idea that you can not sleep. Experts recommend acupuncture for a few minutes gently massage the earlobes.
If the positive dynamics in the struggle with insomnia is not observed, it is necessary to visit a doctor. Sleep problems may be a symptom of diseases such as neurosis or depression.