Tossing and turning is not the best way to spend time in bed. The causes of insomnia may vary from person to person. However, if you follow these simple steps, you may be able to get a good night’s sleep.  

Eating habits
Doctors say that many people suffer from insomnia because of their erratic eating habits. “A person suffering from insomnia should eat an early dinner so as to condition the body to sleep early,” says Dr S K Aggarwal, internal medicine, Indraprastha Apollo Hospitals, New Delhi.

Avoid caffeine
As much as possible, avoid drinking coffee, sodas, chocolate, cocoa, green tea, black tea or anything that has caffeine. Caffeine is a stimulant that triggers sleeplessness. It can make someone stay awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night.

Exercise at night
Insomnia is often caused by too much stress. “Exercising at night boosts the blood circulation in our brain and body. This in turn makes us calm and stress-free,” says Dr Aggarwal. 

Read and avoid TV
Read books, magazines or anything that interests you, instead of watching television. Television demands more attention, which keeps a person awake. Reading in bed, on the other hand, causes the eyes to get tired and makes one sleepy.

Take melatonin
As people grow older, the melatonin (a chemical in the brain) level of the body decreases. This explains why older people usually have a hard time sleeping and sleep less compared to children and younger people. “Melatonin supplements can help in adjusting ones sleeping pattern. 0.5 to 3.0 mg an hour or two before going to bed may help,” says Dr Aggarwal. However, melatonin should only be taken with the approval of a physician because the human body has different reactions to it. 

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