Insomnia refers to the inability of an individual to fall asleep at night due to non-restorative sleep. Insomnia currently is a highly prevalent sleep disorder that frequently affects many people worldwide specifically adults. Insomnia leads to a lot of frustrations as well as upsetting the particular person since one is willing to sleep, but the sleep doesn't come. Insomnia can adversely affect all the aspects of the health of the particular person and his well-being since it makes an individual to feel fatigued and drowsy the following day. Additionally, negatively affects the mood and the concentration level of the particular person. Insomnia in some instances it makes the particular person be dependent on alcohol, sleeping pills and sleep aids so that one can get sleep. Consequently, in the long-run, this may lead to sleeping disorders worsening. In fact, chronic insomnia can significantly negatively affect the physical and mental health of the particular person hence increasing health problems such as Alzheimer's disease, stroke, high blood pressure, certain cancers, obesity, heart disease and diabetes (Cohen et al. 272). Insomnia is common among the adults specifically women due to the stress as well as other life stressors. Therefore, to avoid the mental and health problems that are related to insomnia, this paper will discuss various ways in which insomnia can be improved among the adults.

The first way in which insomnia can be improved among the adults is improving the sleeping habits of the adolescent. Sleeping habits can be addressed through improvement of the sleep environment as well as choosing healthier daytime habits. For one to have a better sleep at night, there are some habits that an adult can put in place which consequently can lead to adequate sleep at night. Firstly, an adult who is experiencing insomnia should naturally try to boost his melatonin levels. One is supposed to use low-wattage bulbs at night as well as turn off the computer and the TV at least one hour before one retires to bed (Haimov et al. 16). This is because the artificial lights usually interfere with the production of melatonin which is the hormone that stimulates one to sleep at night. Secondly, an adult who is experiencing insomnia is not supposed to read from a backlit device specifically at night. For instance, one is not expected to use an iPad device since it is a backlit device rather he or she is supposed to use eReader device in case it is a must that one has to use a portable electronic device to read. The eReader device requires an additional light as compared to the backlit device (Luik et al. 5). Thirdly, an adult who is experiencing insomnia should ensure that his or her bedroom is quiet, cool and dark and the bed is comfortable for one to sleep on. This is because heat, noise, and light can interfere with individual's sleep and consequently lead to insomnia. In circumstances where one can't avoid light in his or her bedroom, it is recommended that one can use the sleep mask so as to block out the light. 

Fourthly, one should be using the bedroom for sleep and sex only. An adult who is experiencing insomnia should ensure that when he or she is not working does not always go to bed or watch TV while still in bed. Additionally, an adult is not supposed to be using the computer while in the bed. Setting the mind that the bedroom is meant to be used only for the sleep and sex this may make the brain always to be associating the bedroom with sleep and sex thus reducing insomnia. Fifthly, an adult who is experiencing insomnia should move the bedroom clock out of view. In case the specific bedroom has light, this can interfere with the sleep of the individual in that particular bedroom, and this may make him or her to anxiously watch the minute's tick and eventually stimulating insomnia of the particular person.

Sixthly, an adult who is experiencing insomnia should ensure that he keeps a regular bedtime routine for him to have a better sleep. He can keep the regular bedtime routine for sleep through maintaining a consistent sleep schedule. For instance, one should be going to bed and waking up at the same time each and every day including the weekends. Also, one should be going to bed earlier so as to match the time when one feels like going to bed even if it is earlier than the time that one used to sleep. Furthermore, an individual who experiences insomnia should ensure that he develops some soothing bedtime rituals. For instance, one may be taking a bath, play music, take deep breath and meditation, and this may consequently stimulate sleep (Oxtoby et al. 71).

Another way in which insomnia of the adults can be improved is through taking proper diet as well as having regular exercises. Emphatically, these two daytime habits in most instances affect the kind of sleep that one is going to experience during the night. An adult who is experiencing insomnia should consider the following tips so as to assist him or her improve insomnia. One should limit the intake of the caffeine drinks during the late hours in the course of the day. Examples of the caffeine drinks that one is supposed to avoid are chocolate, coffee, soda, and tea. Also, the adult who is experiencing insomnia should refrain from consuming alcohol before bedtime. Nonetheless, some individuals tend to think that drinking alcohol will make them sleepy, but eventually, in the course of the night, it disrupts the sleep of the particular consumer. Moreover, an adult who has the habit of experiencing insomnia should ensure that before he gets to bed, he satisfies his hunger (Jeannie). One is supposed to take light snacks such as warm milk, crackers, yoghurt, and cereals. Again, to improve the sleep of the particular adult, the respective adult is supposed to avoid heavy meals or spicy foods just before one goes to sleep. This is because heavy meals, as well as the spicy meals, may lead to indigestion or discomfort and as a result, this may lead to insomnia (Okajima et al. 37). It is advisable for an adult to take a modest-size dinner at least 3 hours before he goes to sleep so as to improve insomnia. Lastly, an adult who frequently experiences insomnia should minimize the intake of liquids before one sleeps. In fact, one is supposed to limit himself from consuming liquids within an hour and a half before the bedtime.

Regular exercise can assist an adult to overcome sleeping problems as stated earlier in this paper. This is because exercise specifically the aerobic activity assists one to release the chemicals that may have accumulated in the body which in turn may make an individual sleep peacefully. There are numerous activities that one can engage in so as to prepare himself or herself for a good night's sleep at the end of the day. However, it is prudent before one embarks on any new fitness program to consult the doctor. The following are the various fitness programs that an adult can engage in so as to have a good preparation for the sleep. One is swimming or water exercises. Swimming laps provide a gentle way to establish fitness and is significant for the sore joints or the weak muscles. In many communities and YMCA pools, there are swim programs that are meant for the adults as well as the water-based exercise classes and the particular adult who experiences insomnia can utilize them so as to improve insomnia.

Second is dancing. In case an adult love to move to music then one should go for dancing or enroll for a dancing class. Consequently, this will provide an exercise to the respective adult person who is experiencing insomnia and this, in turn, may make him or her to enjoy the sleep in the course of the night ("Wake your mind to sleeping"). Additionally, dance classes are essential as they provide a forum that one can use to extend his or her social networks. Third, one is supposed to take up petanque, lawn bowling and bocce as a way of having regular exercise. Notably, these ball games provide an opportunity one to exercise in a gentle way. This is because the more an individual walks and the brisker the pace, the more aerobic respiration that a person is going to experience which will be beneficial to one's body (Heckler et al. 2063). Fourth is golf.  Admittedly, golf sport is an exercise that usually does not require rigorous movements which may make it a convenient game for the older adults. During the golfing game, the little walk that an individual person moves, the more aerobic bonus it adds to the body of the player. Furthermore, golf provides an opportunity whereby one spends time with the friends consequently improving the mood which eventually stimulates sleep. Lastly, an adult can engage in the cycle or run as a way of regular exercising which is meant to improve the insomnia of the particular person. In case a person is in good shape, one can run as well as cycling even when one is in old age. Notably, cycling or running exercise can be done in outdoors or on a stationary bike or treadmill.

The third way in which insomnia may be improved among the adults is through reducing the mental stress. Mental stress and anxiety are hard to avoid since they face us in our day-to-day activities, but the best way is to know how to manage them. In fact, it is crucial for the adult to know how he or she can let go of thoughts and anxieties before one sleeps so as to avoid insomnia. The following are some of the ways in which one can reduce the mental stress as well as anxiety (Fung et al. 631). To start with, is to keep a journal of the worries that one had in the course of the day before the particular person retires to bed. Also, on the to-do list, one is supposed to check off the tasks that one has managed to accomplish in the course of the day and then list the goals of the following day and let go what one was unable to accomplish. Additionally, one can read a book that makes him or her feel relaxed so as to try to forget the anxieties and the worries that one had in the course of the day. Furthermore, one needs to take massage either from the partner of from a friend who will help him or her to feel relaxed. Lastly, before one sleeps, one should seek opportunities that will assist the particular person who has been overwhelmed with stress to have a face to face conversation with a friend regarding what is troubling him or her. Consequently, this assists an individual to reduce the mental stress as well as anxiety that one was having.

However, medication should not be used to improve insomnia. Some individuals argue that after a person tries the variety of self-help techniques as described above one should make an appointment of seeing a sleep specialist so as to be put on medication. In most instances, the sleeping specialist gives the particular adult who is suffering from insomnia sleeping pills and aids which are only effective for short-term situations only (Wilt et al. 110). Notably, insomnia can't be cured through sleeping pills or sleeping aids. In fact, long-term use worsens the insomnia condition. Thus, the ideal way of improving the insomnia is through the cognitive-behavioral therapy which is a way of treating the patterns of behavior, modifying the negative thoughts and emotions.

In summary of the above, the self-help techniques are the ideal techniques that are supposed to treat insomnia. This is because their impacts are long-lasting as compared to the medicinal practices of treating insomnia. Some of them such as regular exercise not only treat insomnia but also are useful for the physical well-being of the respective person. Therefore, insomnia should be addressed using the self-help techniques among the adults since it is more beneficial as compared to the medication.
