* Stay on a sleep schedule
Going to bed and getting up at the same
time each day will help to keep your inner clock set. Sleeping late on
weekends can sometimes affect your circadian rhythm, causing a disruption
in your sleep pattern.
* Get exercise during the
day
Sleep disorder clinics are recommending
moderate daytime exercise as part of their treatment program.
* Set up a bedtime ritual
Do things that are relaxing such as taking
a hot bath, doing a relaxation exercise, listening to music or quiet reading.
Do not rush to bed.
* Eat healthy food
Protein foods such as beef, beans, tuna
and eggs produce the amino acid tryptophan, which can induce sleep. Milk,
cottage cheese and yogurt contain calcium which is a natural tranquilizer.
A small carbohydrate snack about an hour before bed triggers serotonin,
a brain chemical with a calming effect.
* Limit caffeine, alcohol
and sugar
Caffeine can cause insomnia even when
consumed during daytime hours. Although alcohol can put you to sleep, insomnia
may occur as the sedating effect wears off. Many people are also bothered
by excessive amounts of sweets.
* Try not to force sleep
If you are having a bad night, get up
and do some calming activity. Return to bed when you start to feel drowsy.
Getting up helps to break the association between sleeplessness and your
bed.
* Share your problems with
someone
If you are experiencing sleep disturbances
because of a conflict in your life, talk to a friend or call your health
care provider for advice and information.