Exercise and stay active. Activity helps promote a good night's sleep. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime...Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m. Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep. Avoid caffeine after lunchtime. Avoiding alcohol can help prevent restless sleep and frequent awakenings. Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control pain while you're sleeping. Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends...Consult your physician for further details they will do the needful.

Hi, Insomnia or inability to sleep can be very disabling and troublesome. It can lead to fatigue, irritability and other problems. Certain sleep hygiene techniques are recommended for people suffering from Insomnia. Firstly avoid caffeine after 5pm in evenings and during the day restricting intake of coffee and other stimulants to 1-2 cups. Avoid taking heavy dinner at night and light meals two hours before bedtime is adviced. Use the bed only for sleeping and other activities like watching TV, reading books etc should be avoided on the bed. Do not watch the clock everytime when you wake up at night. Do not lie on bed and wait for sleep instead go to bed only when you feel really sleepy. If there are any issues troubling you, discuss it with a family member or any professional. Hope this helps.