How can I prevent insomnia?

Lifestyle changes and improvements to your bedtime routine and bedroom setup can often help you sleep better:

  • Avoid large meals, caffeine and alcohol before bed.
  • Be physically active during the day, outside if possible.
  • Cut back on caffeine, including coffee, sodas and chocolate, throughout the day and especially at night.
  • Go to bed and get up at the same time each day, including weekends.
  • Put away smartphones, TVs, laptops or other screens at least 30 minutes before bedtime.
  • Quit smoking.
  • Turn your bedroom into a dark, quiet, cool sanctuary.
  • Unwind with soothing music, a good book or meditation.

Last reviewed by a Cleveland Clinic medical professional on 10/15/2020.


  • American Academy of Sleep Medicine. Healthy Sleep Habits. Accessed 10/10/2020.
  • American Academy of Family Physicians. Insomnia. Accessed 10/10/2020.
  • Centers for Disease Control and Prevention. Sleep and Sleep Disorders. Accessed 10/10/2020.
  • National Heart, Lung and Blood Institute. Insomnia. Accessed 10/10/2020.
  • Sleep Foundation. Insomnia. Accessed 10/10/2020.
  • U.S. Department of Health and Human Services. Insomnia. Accessed 10/10/2020.

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