DEALING WITH INSOMNIA- Improve Your Chances For Better Sleep

1. Relax for an hour or so before getting in bed. Read, listen to music, watch T.V., or take a warm bath.

2. Make sure your bedroom is quiet, dark, and not too hot or too cold. Turn your clock to the wall if you can't help looking at the time and worrying.

3. Don't drink coffee or any other beverages containing caffeine within six hours of bedtime.

4. Don't drink alcohol before bedtime. Alcohol may help you fall asleep, but the sleep will be fragmented, light, and unsettled, and you're likely to wake up in the early morning hours.

5. Avoid eating a heavy meal in the evening. Don't drink large amounts of liquids before retiring.

6. Avoid cigarettes, especially in the evening, since nicotine is a stimulant.

7. Avoid daytime naps, even when you're tired. (If you don't have trouble sleeping at night, of course, there's nothing wrong with napping.)

8. Aromatherapy in the form of incense, scented candles or a warm bath with lavender or chamomile oils is soothing. But be sure your candle is in a safe place!

9. Many over-the-counter sleep preparations contain Benadryl, which is not addicting but can cause morning grogginess and a dry mouth if the dosage is too high for your body. Other over-the-counter natural therapies include Chamomile, Valerian, Hops and Passion Flower.

10. Regular aerobic exercise helps most people to relax and sleep better. Some people find they do not sleep well if they exercise too late in the evening. A few minutes of yoga, stretching or breathing exercises can be very relaxing and helpful for sleep.

11. Try eating a small portion of starch such as bread or crackers about a half hour before bedtime. This may increase the brain's own sedative actions.

12. Avoid addictive sleeping pills like Valium or Halcion on a regular basis. These are contraindicated and can cause rebound insomnia and worsen depression. The best selling author, William Styron, writes of his own experience with depression and sleeping pills in the short book, Darkness Visible, A Memoir of Madness. There are times when these medications are appropriate but usually I will use a non-addicting, sedating antidepressant like Desyrel when other measures fail.

13. Insomnia can be a symptom of anxiety, depression and other medical problems. Environmental influences such as work or personal stresses are often the cause of worry and sleepless nights. If the problem persists and does not respond to the above measures, it should be thoroughly evaluated and not just covered up with a pill.

14. For further reading pick up either Change Your Brain, Change your Life, by Daniel Amen or The Promise of Sleep by William Dement at your local bookstore.