Their greatest contributions are -
- Eliminate nicotine, caffeine, alcohol, and other stimulants. This includes certain medications such as theophylline, beta agonists (usually as inhalers) and decongestants, especially prior to bedtime. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep.
- Consider participating in cognitive therapy. Cognitive therapy helps people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give people the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
("Sleep Disorders: 10 Tips to Get You Sleeping Again".)