Some people find over-the-counter sleeping tablets helpful, but they don't address the underlying problem and can have troublesome side effects. writing a list of your worries, and any ideas about how to solve them, before going to bed to help you forget about them until the morning.
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not watching TV or using phones, tablets or computers shortly before going to bed.avoiding caffeine, nicotine, alcohol, heavy meals and exercise for a few hours before going to bed.using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise.relaxing before bed time – try taking a warm bath or listening to calming music.setting regular times for going to bed and waking up.There are a number of things you can try to help yourself get a good night's sleep if you have insomnia. Read more about the causes of insomnia What you can do about it certain medicines – such as some antidepressants, epilepsy medicines and steroid medication.physical health conditions – such as heart problems, other sleep disorders and long-term pain.mental health conditions – such as depression and schizophrenia.lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed.a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold.It's not always clear what triggers insomnia, but it's often associated with: You're probably not getting enough good-quality sleep if you constantly feel tired throughout the day and it's affecting your everyday life. What's important is whether you feel you get enough sleep, and whether your sleep is good quality. Children and babies may sleep for much longer than this, whereas older adults may sleep less. On average, a "normal" amount of sleep for an adult is considered to be around seven to nine hours a night. There are no official guidelines about how much sleep you should get each night because everyone is different. It can limit what you're able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues. Persistent insomnia can have a significant impact on your quality of life. Occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time.
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