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Just before bedtime tips to avoid insomnia

Avoide heavy dinners such as sausages, canned meat, hunting, peas, beans, rice, eggs, and fermented cheese.
Try o include into your dinner protein (meat, poultry or fish) and calcium (milk), which have sedative properties.
Dinner should not be too easy (hunger awakens us), nor too heavy.
Avoid diuretics and exciting foods/drinks such as alcohol, tobacco, coffee, strong tea and coke.
Highly recommended is to drink a glass of warm milk (if possible, goat milk)
Avoid stretch or synthetic annoying sleeping clothes;
The room must be well-ventilated before bedtime.

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