Some Tips for Getting More Sleep Assuming that your insomnia is triggered by way of life issues there are a number of different things you can try to get over the issue without the use of prescription medication. 1. Develop a consistent sleep routine going to bed and waking up at the same time each day, even on weekends. 2. Avoid caffeine after two or three o'clock in the afternoon. This even includes candy! 3. Stay away from spicy foods and heavy meals 4. If you're really hungry before bed, have a light snack to make sure feeling hungry doesn't keep you awake. 5. A normal physical exercise routine can be a big help as long as you finish at least three hours before going to bed, since physical exercise will stimulate you. 6. Follow a relaxing bedtime program like reading or listening to songs tells your body that it's time to relax and fall asleep. 7. Make sure your sleeping surroundings is comfortable and calming. 8. Eliminate interruptions including noise and light from a television, bright street lights, or a clock that shines into your eyes. 9. Try not to nap. If a nap is required, make it less than an hour so that you don't through your bodies sleep rhythm off. 10. If you can't fall asleep after about thirty minutes of trying, get up and do something relaxing. Often laying there struggling to fall asleep will only make you more wide awake and frustrated. If after trying these tips, you're still having sleep problems that are unexplained, it would be a good idea to visit your doctor to determine if there are any underlying medical issues that could be the cause of your sleeping disorders.