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7 ways to prevent insomnia

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Insomnia can be prevented if you identify and deal with problems that cause or exacerbate your sleeplessness.

These include underlying medical problems like anxiety or depression, or excessive caffeine or alcohol consumption. The good news is that many sleep problems can be overcome. 

Avoid eating late
Curb your cravings and kick those late-night snacks and heavy dinners to the curb. Eat at least three hours before bedtime.

Exercise regularly
Moderate exercise can help control stress and releases natural stimulants, reducing your need for external stimulants like caffeine. An exercise routine can help regulate your sleep cycles and make you feel sleepier in the evenings. Avoid exercising vigorously too close to bedtime though, as this can keep you up. 

Use your bedroom for sleep and intimacy only
Don't use your bedroom, much less your bed, for activities other than sleep and intimacy. Get into bed when you are ready to sleep and get up and out when you awake to avoid sending your body conflicting cues about sleep and waking life.

Create a sleeping routine
Establish a bedtime ritual of cues for going to sleep, like a relaxing bath or a glass of warm milk. Milk contains an amino acid that is converted into a sleep-enhancing compound in the brain. 

Learn to relax
Many people feel relaxed after sex. Relaxation techniques (e.g. breathing exercises or self-hypnosis) may also be useful.

Cut down on daytime napping
Napping during the day can affect your regular sleep patterns. Avoid napping within seven or eight hours of bedtime.

Avoid alcohol before bed
Forget that nightcap. While alcohol can make you relax, it can also disrupt your quality of sleep. 

If your insomnia persists, keep a diary of your sleep history. This may be helpful later in diagnosing an underlying cause.

When treatment of medical or behavioural factors doesn't make you sleep better, or when there's no apparent underlying cause, your doctor may recommend other treatment methods.

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