We've all been glued to our beds for a while now. But according to studies, this actually affects your insomnia. Avoid doing activities on the bed during your waking hours. Only lie down when you feel sleepy, otherwise, you'll get used to it. If you get through the day without reading, watching, or working on the bed, you'll have better chances of finding the mattress extra cosy that night and falling asleep. You should also refrain from taking naps within the day as it causes fragmented sleep. Lastly, keep a sleep schedule and try to wake up consistently at the same time in the mornings for seven days to develop a habit. And don't forget to get out of bed not longer than 10 to 15 minutes after waking up!

Practising meditation or relaxation techniques before you fall asleep also helps when you randomly wake up in the middle of the night. Ideally, relaxation techniques that can help are breathing exercises. These exercises will help you loosen a bit; reducing muscle tensions and clearing your mind from disruptive thoughts. Keep yourself awake as well, until you feel calm and sleepy — ready to catch some z's once again.

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Just because you have enough energy to do everything but rest, doesn't mean that you should perform vigorous exercises. It's only going to keep you awake as physical exercises can make your heart race. So if you're planning to jump rope, swim, run laps, or bike around town, best if you move it the next day.

Lay off the caffeine, nicotine, alcohol, and spicy food a couple of hours before bedtime. Consuming any of these will surely give you a hard time falling asleep. Although alcohol helps some people fall asleep, they can still wake up in the middle of the night and have a harder time returning to bed. Apart from this, alcohol can actually worsen your sleep apnea. Coffee, unfortunately, has stimulants that should only be taken in the morning. And if you don't want to experience having heartburn, avoid eating spicy dishes a few hours before bed.