If you have insomnia, developing healthy sleep habits can make a big difference. These guidelines are especially important for people who can’t fall asleep or stay asleep regularly.

These simple tips can improve sleep.

• Stick to the same bedtime and wakeup time, even on the weekends.

This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

• Avoid naps, especially in the afternoon.

A power nap may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.

• Exercise, but not close to bedtime.

Exercising can help regulate your body and make you sleep better, but working out too close to bedtime can make it harder to settle into sleep.

• Create a clean, comfortable, quiet and dark sleep space.

Use a sound machine or a fan to block noise from inside or outside the house, and install darkening blinds to block streetlights and morning light.

• Avoid alcohol, cigarettes and heavy evening meals.

Alcohol and cigarettes can disrupt sleep, and eating big meals can cause discomfort that affects sleep.

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