Most common causes of insomnia come from the physiological distress, some are from physiologic disturbances in our human body. But there are still other factors which could be called “the bad sleep hygeines” that can create you a lot of sleep problems.

What are sleep hygeines?
And how about your sleep hygeines?

Sleep Hygeines

1. Try to sleep and wake at the same time every day. Too much or lack of sleep can induce sleep problem.

2. Daytime napping can make you awake when you want to go to bed in the night.

3. No coffee after lunch. Because coffee contains caffeine which disturbs normal sleep , and its action could last upto 8-10 hours. Alcohol helps people to sleep easier but it does not maintain a good quality of sleep during the night.

4. Your bedroom should be
-Quiet. – Frequent loud noises disturb your sleeping.
-In a optimum temperature. Too warm temperature can disturb sleep – while no data support that coolness can induce a better sleep.

5. Donot go to bed while your stomuch is still too full or too empty. If you want to have some food before going to bed it should be a light food. Milk or banana which contain “tryptophan” may help you sleep well.

6. Exercise also benefits you a good quality of sleep, but you should not exercise right before the bed time.

7. Avoid using your brain before sleep.

8.When you cannot sleep, you should not stay in bed more than 30 minutes.
Get up and do something instead until you feel sleepy, then go to bed again.

9.Sleeping pill may benifit your sleep in short period of time. Long term using of them might not create benifit. 

After you consider about your sleep hygeines and change them, you should not have sleep problems anymore. If someboby still has some problems, specialists should be contacted.
Donot try to seek more sleeping pills yourself.