Final answer:
To manage insomnia, focus on improving sleep hygiene, limit stimulants, and engage in regular exercise earlier in the day. Cognitive-behavioral therapy can effectively treat chronic insomnia, and professional medical advice may be necessary if self-help strategies do not work.
Step-by-step explanation:
To overcome insomnia, several strategies can be effective. The first step is to improve your sleep hygiene. This involves maintaining consistent bedtimes, ensuring an environment conducive to sleep—cool, quiet, and dark—and avoiding naps during the day.
Next, you should limit the intake of stimulants such as caffeine, especially in the latter half of the day. It's also advised to avoid heavy meals, alcohol, and cigarettes before bedtime, as they can disrupt sleep cycles. Regular exercise is highly beneficial for sleep, but it should be done earlier in the day, preferable four to eight hours before bedtime.
Additionally, cognitive-behavioral therapy (CBT) is an effective treatment method for those coping with chronic insomnia. CBT helps address the cognitive processes and behaviors that contribute to disrupted sleep, including stress management and reducing waking time spent in bed. If these strategies are not effective, seeking professional medical advice is recommended.