DR. JI i there, Dr. Jim here from Blue Shield of California. Discussing some lifestyle changes you can make to prevent insomnia. BO nd I'm Bob, here with more practical advice. First of all, you're going to need to relax. Ok? DR. JI ry a deep breathing exercise, meditation, a warm bath, or reading a book before bed. BO like to enjoy a candle lit bubble bath before bed. It's sensual. DR. JI lso try to set aside time for problem solving earlier in the day so you don't take anxious thoughts to bed. BO sleep with an eye mask and an ambient sound machine, which comes with six soothing nature sounds. Jungle rain is my go-to. DR. JI void tobacco before bed - since nicotine is a stimulant, which can keep you awake, as well as alcohol, caffeine, heavy meals, and late evening exercise. BO emembe our body is a temple. DR. JI nd one last thing -- try to regulate your sleeping pattern by going to bed and waking up at the same time each day. BO go to bed at 11pm sharp and wake up around 1pm. DR. JI 4 hours Bob? BO 'm a growing boy.