This document provides 99 tips for improving sleep and dealing with insomnia. Some key recommendations include establishing a regular sleep schedule by going to bed and waking up at the same times each day, avoiding screens, caffeine, and heavy meals before bed, engaging in relaxing activities before sleep, getting daily exercise, and using relaxation techniques if unable to fall asleep like getting out of bed and relaxing in another room until sleepy. The document also suggests avoiding daytime naps, keeping a relaxing sleep environment, and using natural remedies like herbal teas to help induce sleep.

1. 1. Pills
2. NutritionalFood
3. Sleep 8 hours
4. Massages
5. Creativity
6. Don´tworryaboutpreocupations
7. Set a time towake
8. Resetyourbodyclock
9. Reduce youranxiety
10. Set a time toworry
11. Time to relax
12. Bedtime
13. Awakenings unforesee. If you wake up during the night and can not go back to sleep after
15 to 20 minutes, get up and do something that relaxes you, until you feel a wave of sleep.
14. Replace useless thoughts and behaviors
15. Kick bad habits
16. Sleep Restriction
17. Stimulus control. If you can not fall asleep after about 15-20 minutes, get up. Perform any
activity that helps you slow down your mind and your body to be better prepared to sleep.
18. Cognitive Therapy
19. Avoid cold drinks before bedtime
20. AVOID drinking soda
21. TAKE A glass of warm water before bedtime
22. Go to sleep only when sleepy.
23. Do not use the bed for anything other than sleep. That is, do not lie down for reading,
watching television or for any other activity not related to sleep. Except for sexual
activity;-)
24. If unable to fall asleep within 15 minutes, get up, go to another room and get comfortable.
Return to bed only when you sleepy.
25. If you still can not sleep, repeat step 3. Do this as many times as necessary throughout the
night.
26. Set your alarm clock and get up always at the same time every morning, regardless of how
much sleep you have. This will allow your body acquire a consistent sleep rhythm.
27. During the day, not to nap.
28. No caffeine at least six hours before bedtime because it is a potent activator of the central
nervous system.
29. No excessive physical exercise before bed. It has been shown that physical activity
increases the levels initially calls "stress hormones" but this level gradually decreases
considerably. Therefore, it is best to exercise to start the day or evening.
30. Educe the brightness of the room as it has been shown that sleeping with a strong light
causes a hormonal imbalance, fundamentally altering melatonin levels and they make a
greater risk of obesity and diabetes.

2. 31. Another great idea for insomnia is to learn relaxation techniques since it is proven that the
more we try to sleep, the harder it will be to achieve our mission. But if we learn to relax,
we will be facilitating sleep
32. A hot bath
33. a massage
34. Listen to soothing music
35. Take a relaxing drink
36. Eat something light before going to bed
37. Avoiding certain substances
38. Prepare your bedroom
39. Use a good bed
40. Maintain a regular schedule for bedtime
41. Sleeping on your back
42. If you can not sleep, do something
43. Getting up early in the morning
44. Only use your bed for sleeping
45. Display (sheep, situations ...)
46. Relaxation
47. Exercising during the day
48. well covered sleeping
49. tea
50. Try getting in it at the same time. The habit will help you sleep. Do not lie or try to sleep
until you feel sleepy.
51. Do not sleep during the day. Morning limit the time spent in bed if not asleep. Do not use
your bedroom during the day.
52. Exercise daily early in the day. Not exercising right before bed.
53. Take adequate exposure to sunlight during the day.
54. Avoid heavy meals at bedtime, but not go to bed hungry. A glass of warm milk can help
you sleep.
55. Stop smoking (initially worsens sleep, then improve).
56. Drink only caffeine in the morning and in limited quantities.
57. Do not drink alcohol at least four hours before bedtime. Excessive intake of alcohol while
drowsy, frequently causes nighttime awakenings.
58. Keep the room to sleep under optimal conditions (no noise, temperature around 20
degrees, without excessive light, etc.).
59. Perform rituals before going to bed (brushing teeth, washing, ...). A warm bath before bed
will help you relax.
60. Empty your bladder before bedtime.
61. Distract yourself from your preferred way of the concerns of the day, at least 2 hours
before bedtime.
62. At bedtime practice an activity you relax and listen to soft music, read simple texts and
relaxing ...

3. 63. Sleep with comfortable clothing that does not disturb or tighten.
64. If so, make sure that the devices (glasses, hearing aids, walkers, ...), are next to the bed.
65. Try taking medicines that trigger activity such as urination (diuretics), as early as possible,
to avoid waking up at night.
66. Ask your doctor if any of the medicines you are taking could keep you awake and, if so,
whether it can substitute another.
67. If you wake up in pain, ask your doctor for the same treatment.
68. If you ever use drugs to sleep, try it for a limited time. If this time is lengthened for some
reason, relax some of the days of the week.
69. Follow the advice of your doctor.
70. Banana Smoothie
The banana contains magnesium and potassium, two minerals that help relax the muscles.
71. Cherry juice
The fruit contains melatonin, an antioxidant that is involved in the sleep cycle.
72. Coconut water
Rich in B vitamins, helps reduce stress.
73. Decaffeinated Green Tea
Green tea contains an amino acid that reduces stress and promotes restful sleep.
74. hot milk
To be high in tryptophan, acts as a painkiller in the brain and helps induce sleep.
75. infusions somniferous
76. food relaxing
77. foot massage
78. Do not drink alcohol, or avoid as far as possible.
79. Do not ingest caffeine products after 5 pm.
80. Moving away from a sedentary lifestyle.
81. Reflecting on the problems that occurred on the day a few hours before going to bed and
make a list of the next day's work, since one of the main causes of insomnia is stress.
82. Maintain a regular night schedule.
83. bath salts for relaxation
84. Another type of natural treatment for insomnia that can continue is by using herbal
medicines. The lavender, poppy, lime and parsley are effective in treating insomnia, taking
into infusions three or four times daily.
85. Yoga is very effective if we are consistent and regular practice.
86. Do not sleep during the day, and avoid insomnia at night.
87. Keep your room conditions conducive to rest: a warm temperature without excessive
light, noise or distractions.
88. Performs rituals before going to bed, so your body and mind prepare for bedtime.
89. Work out regularly. Leave spend five hours, at least, since physical activity and end up
going to bed.
90. Take vitamins. Deficiencies in the B complex, calcium, copper, zinc, iron and magnesium
contribute to sleep disorders, especially insomnia.

4. 91. Caffeine and snuff are major causes of insomnia, so you should cut back. This will also
avoid disturb sleep (when you get it) and congest your airways.
92. Forget alcohol for insomnia. Many use this remedy but can be counterproductive because
it can make us asleep later and sleep contributes to instability.
93. Avoid eating too much before bed. The heaviness in the stomach and the digestive process
can interfere.
94. Go to bed after going to the bathroom. This way you will avoid getting up.
95. Practice relaxation techniques and yoga. If your body is relaxed, it will be easier to sleep
and insomnia serpa not a problem.
96. After 20 minutes of no sleep, no brood in bed, simply because the situation will associate
to insomnia. It is better to get up and do anything else. Go back to bed only when you are
drowsy.
97. Do not abuse drugs sleeping. Many can be effective at the time, but after a couple of
weeks, they lose their effectiveness.
98. Try natural remedies. Insomnia can also be combated naturally, but remember to consult
a specialist. Chamomile, valerian, skullcap (skullcap) and cataria (catnip) are helpful.
99. Do not have a clock visible when sleeping.
100. The list of activities for the next day brings worries when it's bedtime, so I write
them down on a sheet of paper and not worry about them.