This book was written to fulfill the final semester assignment for the English lesson.

1. Agis Rihadatul Aisy (8-10)

2. Amelia Dwi Nurliani (2-6)

3. Fawra Rijkia Bewinfa (12, 14, 16)

Insomnia is a common sleep disorder. With insomnia, you may have trouble falling asleep, staying asleep, or getting good quality sleep. This happens even if you have the time and the right environment to sleep well. Insomnia can get in the way of your daily activities and may make you feel sleepy during the day.

If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyle to help you get to sleep. Here are some tips for beating insomnia.

1. Wake up at the same time each day

It is tempting to sleep late on weekends, especially if you had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

2. Try Breathing Techniques

People with anxiety or who are in the process of labor often use breathing techniques to help them through their situations. You can also use breathing techniques to sleep.

3. Avoid Alcohol and Caffeine

Alcohol reduces rapid eye movement (REM) sleep. Some evidence suggests that caffeine may stay in your body for up to six hours before bedtime.

Why don't you try soothing chamomile tea for insomnia instead of consuming alcohol and caffeine?

4. Make your sleeping environment comfortable 

Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night.

5. Exercise Regulary

Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.

6. Develop a bedtime ritual

Having a relaxing routine each night can help signal to your body that it’s time wind down and prepare for sleep. Taking a bath, listening to soft music and meditation can all help calm you down before go to the bed. If none of these methods help improve your sleep, why you didn't consult to the primary care provider?