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You can sleep without pills and still beat insomnia! The fifty following tips will help you to have a better night's sleep!

1. Make sure you sleep in the right position- do not fall asleep watching the television, lie down flat. 

2. Try to relax before bedtime; take a walk or read a newspaper; just do something that is not stressful. 

3. Do your paperwork or other work-related activities early in the evening. 

4. Make sure your bedroom is not noisy. 

5. If your bedroom is noisy and you can't correct it, wear earplugs. 

6. Think of places you fell asleep easily and try to copy those places; set your room up the same way. 

7. Check the medicines you are taking to see that they aren't nervous system stimulants. 

8. Make sure your bedroom is well ventilated but not too cold. 

9. Don't use too many or too few blankets. 

10. Don't tuck your sheets in too tight at the bottom of the bed; your feet should feel free and unrestricted. 

11. Your mattress should not sag. 

12. Have a big enough bed for yourself; if you're 6'8", don't try sleeping in a single bed. 

13. Your pajamas or nightgown should be comfortable, not too tight. 

14. Use a pillow that suits you, soft or firm, whichever you prefer; or not at all, if that's what you prefer. 

15. If you like a soft light on while you sleep, have one on. 

16. If you prefer to sleep in darkness make sure your blinds are thick. 

17. Rise at the same time seven days a week, no matter what. 

18. Do not linger in bed when you wake up; instead, get up right away and start moving on with your morning routine. 

19. Avoid napping in the afternoon. 

20. Do some sort of physical exercise each day that will tire you out. 

21. Cut down on smoking and drinking alcohol at least two hours before bedtime. 

22. Don't drink coffee or soft drinks containing caffeine after dinner. 

23. If you like to watch TV before going to bed, keep it light; watch a comedy instead of a drama. 

24. If you like to read before going to bed, keep it light. Read to a logical stopping point, so you won't lie awake wondering what's going to happen. 

25. Don't socialize with friends with whom you are likely to argue in the evening. Nighttime arguments are like poison to an insomniac. 

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