treatment of insomnia

treatment if insomnia

•  Every day, go to bed and wake up around the same time.
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• Relax for at minimum one hour before going to bed, for example, by relaxing in a bath or reading a book. 
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• Make your bedroom black and peaceful - if essential, use fabrics, window shades, a face mask, or ear plugs.
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• Regular exercise during the day
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• Test the comfort of your mattress, bedding, and covers.
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• Do not smoke or heavy drinkers, tea, or coffee for at least 6 hours before going to bed.
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• Avoid eating a big meal late at night.
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• do not exercise at least four hours before going to bed
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• Do not watch television or use digital equipment, such as smartphones, correct before going to bed because the bright light will wake you up.
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• do not fall asleep during the