• Creating a sleep-friendly room
• The room you sleep in should be cool, quiet and dark.
• Don't watch TV or use mobile phone before going to bed . TV or mobile light can disturb sleep .
• Get into the habit of sleeping and waking up at regular times. The schedule should not be broken even on holidays.
• Do not use caffeine, nicotine and alcohol shortly before going to sleep
• As soon as you use alcohol, you feel sleepy, you are drowsy but you don't get deep sleep . Waking up frequently . Caffeine and nicotine make us feel active which prevents us from falling asleep .
• Regular physical exercise . Doing physical exercise in the morning and afternoon will help you sleep better at night . But exercise should be done 5-6 hours before sleeping. Because exercising late at night can make it difficult to fall asleep. Not sleeping without
• time or taking afternoon naps . Napping during the day can make it difficult to fall asleep at night or stay asleep for long periods of time . Taking a nap in the afternoon can sometimes lead to long periods of sleep, which affects sleep at night .
• Making regular meal times, not eating late at night . Meals should be eaten regularly at the same time. Don't eat late at night . And don't sleep immediately after eating .
• Take stress-reducing measures
• Before going to bed, do activities that calm your mind, such as reading a book, listening to calming music, or taking a bath . If necessary, massage therapy, meditation or yoga can be done as per the doctor's advice. Acupuncture can also improve insomnia, especially in the elderly.
• Some cold or allergy medications can disrupt sleep. So consulting your doctor and using anti-sleep medication can also solve the problem of insomnia . 

(based on research from the National Heart, Lung and Blood Institute)