If you usually sleep well, but occasionally have problems with insomnia, there are some lifestyle changes which you should consider if they apply to you.

Maintain a regular bedtime and wake-time schedule.

Sleep is regulated by your body's biological clock, by conditioning, and by how long you are awake prior to sleep. Establishing a consistent schedule will:

1. Synchronize your biological clock with your sleep schedule.
2. Allow your biological clock to promote sleep at the right times.
3. Maintain a fairly constant period of wakefulness between sleep episodes.
4. Help your body to anticipate when its time to sleep.

Although it is difficult to maintain the same sleep schedule every night, try keeping the same schedule 5 or 6 nights per week. For example, go to bed at 11 PM and wake up around 7 AM on most days, and try not to vary these times by more than +/- two hours the other 1 or 2 days of the week.

Evaluate how caffeine affects you.

Some individuals are very sensitive to caffeine and even small amounts can contribute to insomnia. Other individuals avoid caffeine use, which when used in moderation may enhance their ability to stay awake longer and sleep in a more consolidated fashion.

Bring your day to an end before bedtime.

Your body needs a "cool down period" in order to quickly fall asleep. Failing to do so is likely to make it more difficult to fall asleep and may result in shallower sleep and/or middle of the night awakenings.

Although it may seem useful, alcohol is not a good insomnia remedy.

While alcohol may hasten how quickly you fall asleep, many people find that they awaken during the course of the night and may not be able to fall back asleep. Also, tolerance to the sleep inducing effect of alcohol occurs quickly, and more alcohol will be needed to produce the same effect. For these reasons, avoid using alcohol as a sleep aid.

Do not "sleep in," nap, or retire to bed early to make up for a bad night. All of these strategies to "make up" lost sleep may contribute to sleep difficulty the next night. Sleeping in and napping reduce the drive for sleep the next night. Going to bed early means that you are trying to fall asleep before your brain is timed to fall asleep. If you must nap to preserve your daytime functioning, delay bedtime by an equivalent amount of time.

Seek professional help earlier rather than later.

If the insomnia persists for more than a week - seek assistance: early intervention may prevent or reduce the need for "a pound of cure." Hypnotic medication is particularly effective in this situation because hypnotics help you beginning on the very first night of use.