Sleepless in America

Say Good night: 10 Tips for Sleeping Like a Baby

• Go to bed and wake up at approximately the same time each day.

  Too much shifting — waking up at 6 a.m. on weekdays and at noon on weekends, for example — throws the brain's circadian rhythm off-kilter, producing a sensation similar to jet lag.

• Establish a regular, relaxing bedtime routine.

  Find a soothing activity, away from bright light, that doesn't arouse your mind. If you tend to worry or feel stress, write down your thoughts and/or make lists to "empty" your brain so that you don't bring your problems to bed with you.

• Create a sleep-conducive environment.

  Conditions should be cool, quiet, dark, comfortable and free of interruptions. Blackout curtains, eye shades, ear plugs, "white noise" machines and other devices can help.

• Make sure your mattress and pillow are comfortable.

  Keep in mind that the life span of a typical mattress is only about a decade.

• Don't use your bedroom for too many non-sleep activities.

  That will help to strengthen your brain's association between the bedroom and sleep.

• Avoid going to bed on a full stomach.

  Too much food or fluid can disturb sleep by causing reflux or mild sleep apnea, as well as extra trips to the bathroom. Finish eating at least two to three hours before bedtime.

• Exercise regularly, but not too late in the day.

  Regular exercise contributes to sounder sleep, but working out too close to bedtime (within three hours) raises alertness and body temperature, which can make it hard to doze off.

• Avoid caffeine or caffeine products too close to bedtime.

  For most people, "too close" can be six to eight hours before sleep; for some, it's even longer.

• Alcohol may not be the sedative you think it is.

  It might help you fall asleep, but it can make sleep less restful, particularly when you have more than a couple of drinks.

• If you're struggling to fall asleep, get out of bed.

  Move to another quiet place and read or listen to music, then return to bed when you are sleepier. When you're trying to sleep, looking at the clock can add to your anxiety. Move it out of sight if you need to.

Published Jul 1, 2007 8:00 AM