1. Slideshow Pictures: Insomnia -- 10 Tips to Avoid Insomnia
2. Sleep Slideshow: Foods That Help or Harm Your Sleep
3. Sleep Quiz: Test Your Medical IQ

Medical Author:

Siamak T. Nabili, MD, MPH

Siamak T. Nabili, MD, MPH

Dr. Nabili received his undergraduate degree from the University of California, San Diego (UCSD), majoring in chemistry and biochemistry. He then completed his graduate degree at the University of California, Los Angeles (UCLA). His graduate training included a specialized fellowship in public health where his research focused on environmental health and health-care delivery and management.

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Medical Editor:

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

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General recommendations for prevention of insomnia include the following:

• Work to improve your sleep habits.
• Learn to relax. Self-hypnosis, biofeedback and relaxation breathing are often helpful.
• Control your environment. Avoid light, noise, and excessive temperatures. Use the bed only to sleep and avoid using it for reading and watching TV. Sexual activity is an exception.
• Establish a bedtime routine. Fix wake time.
• Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and reduce the use of stimulants including caffeine and nicotine.
• If you do not fall asleep within 20 to 30 minutes, try a relaxing activity such as listening to soothing music or reading.
• Limit daytime naps to less than 15 minutes unless directed by your doctor.
• It is generally preferable to avoid naps whenever possible to help consolidate your night's sleep.
• There are certain sleep disorders, however, that will benefit from naps. Discuss this issue with your doctor.

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