1. INFORMATIVE SPEECH OUTLINE
Topic: Overcoming Insomnia
Specific Purpose:I will inform my audience on how to overcome insomnia.
I. Introduction
A. Attention Material:What is insomnia? Insomnia is the condition of being unable to
sleep. People with insomnia, may be plagued by trouble falling asleep,
unwelcomeawakenings during the night, and fitful sleep. They may experience
daytime drowsiness yet still be unable tonap, and are often anxious, irritable, and
unable to concentrate.Insomnia is one of the most common types of sleep disturbance,
at least occasionally affecting about one in three people.
B. Tie to the Audience:As you are listening to me, I know that not every one suffers from
insomnia. But still, there is a time when you cannot really close your eyes and you
wonder what is stopping you from getting your nice and comfy sleep. Therefore, I
dare to say that you are actually experiencing the same problem of those who are
suffering from insomnia.
C. Credibility Material:To be frank, I experience insomnia all the time. When I was
small, my parents would ask my brothers and I to go to bed at 10 pm every night.
However, when I started to lie on my bed, I would not fall asleep immediately. I could
only really close my eyes two or three hours later. I never knew that I was also
suffering from insomnia until I happened to read an article about sleeping disorder in a

2. newspaper when I was in high school. Eventually, I knew I was experiencing it during
that time.
D. Preview:Insomnia, which is due to various causes and includes a variety of symptoms,
can be reduced or eliminated in a number of ways. So today, I will inform you on how
to overcome insomnia. Firstly, I will tell you to take look at your daily habits which
disturb your sleep. Secondly, I will inform you how to overcome insomnia by
creatively adopting new habits and lastly, I will tell you to prepare your brain well for
sleep.
II. Body
A. First and foremost, to overcome insomnia, try to look at your daily habits which
disrupt your sleep. Some of the things you are doing as daily habits may actually make
the problem worse.
1. If you’re using sleeping pills to fall asleep, this will disrupt your sleep even more
over the long-term. In addition, taking sleeping pills are really not good for your
health. Even though it may take a few days for your body to get used to the
change, but once you do, you will sleep better.
2. Reducing one's caffeine intake is also compulsory. Often insomniacs are very
sensitive to this stimulant and thus may be unable to sleep after only one cup of
soda or coffee in the afternoon. Therefore, if one has a problem of falling asleep,
just try to sleep without caffeine completely or at least stop drinking caffeinated
drinks at least eight hours before bed.

3. 3. Plus, limiting alcohol is necessary because alcohol can make you feel sleepy and
itinterferes with the quality of your sleep. You may drink a glass of warm milk to
replace the alcohol.
4. The next prevention is getting rid of cigarette. Nicotine, a drug contained in
cigarette smoke can affect one’s ability to sleep. Studies show cigarettes raise
blood pressure, speed up the heart rate, and stimulates brainwave activity. Sleep
often improves dramatically in smokers who quit.
5. Other than that, the main thing to be focused now is to hold yourselves from taking
naps during the day because napping during the day can make you more difficult
to sleep at night.
[Transition: When you have tried to avoid yourself from doing those habits, you may
find sleeping time is the best time you ever had.]
B. Besides, another way to help you sleep is by adopting new habits. Being creative even
in your sleep is needed so that you can have a quality sleep.
1. The easiest thing to do is by keeping your bedroom is quiet, dark, and cool. Noise,
light, and heat can interfere with sleep. Therefore, try using a sound machine or
earplugs to hide outside noise, an open window or fan to keep the room cool, and
blackout curtains or a sleep mask to block out light.
2. Next, sticking to a regular sleep schedule helps to support your biological clock by
going to bed and getting upat the same time every day, including weekends.
Getting up at your usual time in the morning even ifyou are tired is a must. This
will help you get back in a regular sleep rhythm.

4. 3. Plus, having a short reading before going to sleep is better. Besides increasing your
knowledge, reading materials including newspapers, magazines, encyclopaedias
and so on can guarantee you a nice sleep.
4. You may also choose todo some light activities such as watching television and
playing video games. Avoid stimulating activity and stressful situations before
bedtime. This includes vigorousexercise, big discussions or arguments.
[Transition: Therefore, creating new habits are obviously not something to be regretted
if you can have a nice sleep by doing that.]
C. Last but not least, insomniacs are having difficulties in sleeping because they have
weak and miserable mental condition. Therefore, the best way to overcome your
insomnia is by preparing your brain for sleep.
1. The easiest way is by increasinglight exposure during the day. Take breaks outside
in sunlight, remove your sunglasses when it is safe to do so, and open blinds and
curtains during the day.
2. The most important thing to be highlighted is at night. It is better to limit artificial
light. To boost melatonin production, use low-wattage bulbs, coverwindows and
electrical displays in your bedroom, avoid bright light and turn off television
andcomputer screens at least one hour before bed. If you can’t make your bedroom
dark enough, tryusing a sleep mask.
3. Eliminating noise from your room before going to bed by turning off the phone or
using the ear plugs can also be considered as wise alternatives to be taken.
4. Nevertheless, it is quite helpful to move your bedroom clocks out of your view.
Anxiously watching the minutes tick by when you cannot sleep and knowing that
you’re going to be exhausted when the alarm goes off is indeed a troublesomefor

5. insomniacs. You can use an alarm, but make sure you cannot see the time when
you are in bed.
[Transition to conclusion:Hence, there are so many things to be done to relax your mind
so that your brain is really in a prepared condition to sleep.]
III. Conclusion
A. Final review: All in all, there are three important things to do to overcome insomnia.
1. Firstly, look at your daily habits which distract your sleep.
2. Secondly,be creative by adopting new habits to help you sleep.
3. Lastly, the best way to overcome your insomnia is by preparing your brain for
sleep.
B. Tie back to the audience: There are actually many othertreatments to cure insomnia.
However, the treatments that I have just informed are the simplest ways to overcome
it. Nevertheless, you do not have to seek for professional insomnia treatments as you
can overcome your insomnia by yourselves just by following the tips given. If you
started to have the insomnia symptoms, you better hurry to overcome it so that it
would not turn into a tragic one.
C. Concluding remarks: God will never change one’s fate if he himself does not try to
make a change. Therefore, if you are so tired of suffering insomnia, you can make a

6. difference if you are very determined and put all your efforts to it. You must always
expect for the best and be prepared for the worst.
Works Cited:
Boose, G., Robinson, L., Saisan, J., Segal, R., & Smith, M. (2013).Can’t Sleep? Causes,
Cures, and Treatments for Insomnia.Helpguide.org. Retrieved March 9th
2013 from
www.helpguide.org/life/insomnia_treatment.htm
Winter, M. (2012). Insomnia? 42 Simple Tips to Help You Get to Sleep.Insomnia treatment,
cures. Retrieved March 9th
2013 fromwww.well.com/~mick/insomnia/
Houser, K. V. (n.d.). 14 Sleep Tips: Overcoming Insomnia. Selfgrowth.com. Retrieved March
9th
2013 from
www.selfgrowth.com/articles/Fourteen_Sleep_Tips_Overcoming_Insomnia.html

7. UITM MELAKA
TSL 032
(LISTENING AND SPEAKING II)
INFORMATIVE SPEECH OUTLINE
[TOPIC :OVERCOMING INSOMNIA]
NAME : NAQUIAH KHESA BINTI AHMAD
MATRIC NUMBER : 2012832448
CLASS : MPI0202D
LECTURER’S NAME : MISS SITI ZURAINA GAFAR