After a hectic day of work, most people will need a good sleep to refresh themselves to get ready for another day. Insomnia would be the worst nightmare to encounter. Irregular resting schedule, school work and pressure from work are some of the factors that influence sleep quality and cause insomnia. You may feel anxious or lack of energy the next day. Anxiety and stress switch on the vicious cycle. Here are some simple tips for you to get rid of insomnia and improve your sleep quality.

Regular Sleeping Schedule

• Regular sleep schedule can improve the sleep quality.

• Exercise Regularly
  Swimming, jogging and walking are exercises that can help you relax. However, having vigorous exercise and exercise before bed should be avoided.

• Appropriate Sleep Environment
  Sleep environment is a factor which can influence your sleep. You should ensure your pillows and mattresses are comfortable and supportive to you. You should avoid the bedroom not too hot, too cold, too bright and too noisy.

• Avoid tea or coffee before going to bed
  Tea and coffee contain caffeine. Caffeine has stimulating effect which will keep you awake and it takes several hours to wear off from your body. You are recommended to drink a glass of warm milk before bed.

• Avoid alcoholic drinks before going to bed
  Alcohol may make you feel sleepy at first, but will affect your sleeping quality which can disrupt sleep later in the night.

• Do not eat or drink right before going to bed
  Eating right before going to bed will activate your digestive system and keep you awake. You should have your meal few hours before bedtime.

• Limit activities in bed
  The bed is for sleeping, you should avoid watching TV, using your phone or studying on the bed. All these activities can increase alertness and make it more difficult for you to fall asleep.

• If you have insomnia, get up and do something
  You should not stay in bed awake for more than 5-10 minutes. You should try to do something like read, listen to quiet music or watch TV until you feel tired enough and go to bed again.