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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 stimulantsincluding 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.