For simple short term insomnia you need to work on the following issues:

  • Get into a good sleep routine (see details for all the hints later)
  •  Avoid too much caffeine especially after noon.
  • Get help with worry, anxiety or depression
  • Don’t use sleeping pills for more than two nights
  • Keep your bedroom darkened when you want to sleep
  • Address environmental noise or wear ear plugs
  • Don’t sleep with your pets + if your sleeping partner is very restless or noisy take appropriate action, e.g., sleep in another bed/bedroom.
  • Don’t get too hot, make sure you are comfortable in bed.
  • Address your own medical problems for example arthritis pain, menopause symptoms, muscular aches, headaches, coughs and colds.
  • Avoid napping in the daytime – exception – if you are a new mother, then nap whenever baby is napping, let the housework go or get some help.
  • Learn to relax and meditate, do this if you are wakeful, and during the day.
  • Stop smoking, it interferes with your sleep as well as all the other nasty stuff.
  • Avoid alcohol at night; it may make you feel relaxed, but later you will wake up!
  • Go to bed and get up at the same times, as part of your sleep routine. Ifyou do wake, go to the toilet if you need to, and straight back to bed and relax. You should go back to sleep in a short time.
  • Go over the day a while before you go to bed. Let go of worries, schedule anything you simply must do for the next day and sleep on it.
  • Schedule exercise for early in the day so you are not too revved up at bed time. Early morning means you can get some bright light which helps sleep later.
  • Avoid eating heavy, spicy meals, drinking coffee or alcohol just before bed time. These will give you indigestion which disturbs sleep.
  • Avoid watching TV, using a computer or mobile near to bedtime as the
  • If you like, have a glass of warm milk before retiring.
  • Go to the toilet before sleeping.
  • Take your pain medication 30 minutes or so before going to bed.
  • Play some gentle peaceful music this will quieten the heartbeats and relax you.
  • Read a pleasant non-scary book for a short time before sleeping.
  • Go to bed when sleepy, use bed only for sex or sleep.
  • Aim for 7-9 hours sleep a night.

Everyone is different, so use these tips with discretion and find out which of these helps you most. For example if your pet is a quiet sleeper and you like having it in bed with you, then that may work well for you.