Can't Sleep; Try These Tips

If you want to maximize your health, wealth and youthfulness in the new year, start by sleeping the night away, soundly experts advise.

Lack of sleep runs up a high tab in injury and death on the highway and on the job, poor performance and reduced productivity in school and at work and, some studies suggest, increased susceptibility to ulcers, heart disease, obesity, depression and a host of age-related ailments.

With the dawn of a new year, the growing ranks of slumber scrooges should awaken to the costly and, at times, fatal consequences of skimping on sleep, and resolve to give their mind and body a richly deserved rest, scientists urge.

A UPI survey of 71 sleep specialists produced a number of suggestions that could lead you to the land of the sleeping. They include:

• Follow a routine of retiring and rising on a timeline that deviates by no more than two hours every day, even on weekends.
• Avoid caffeine, nicotine and alcohol, which suppresses deep sleep, within three to six hours, and heavy meals within three hours, of bedtime.
• Use your bed for resting or sleeping, not for doing extra office work, watching television or playing video games.
• Exercise moderately for 30 minutes daily, but no later than three hours before lights out.
• Sip warm milk, herb tea or other non-caffeinated drinks to raise body temperature. Also, try 3 to 5 dry saltine crackers (no water) before turning in for the night and help transport you to dreamland.
• Nibble on bananas, turkey, peanut butter or other foods rich in tryptophan, a compound that produces a natural sedative effect.
• Refrain from naps when you get home from work or school because they can reduce "sleep pressure" and, deter your subsequent ability to drift off for the night.
• Put work aside two to three hours before you go to sleep. Your mind has a tendency to focus on tasks you've recently focused on.
• If sleep fails to claim you within 20 minutes, get out of bed and read for a while, selecting soothing rather than stimulating material.
• Engage in massage, meditation, music, yoga, positive imagery, biofeedback, a warm bath or other techniques that help the brain kick back and unwind.
• Write a "worry list" of bothersome matters half an hour before bedtime and deal with it before your head hits the pillow.
• Keep the room quiet, dark and cool, and wear socks to sleep to keep toes toasty.
• Melatonin is a natural byproduct of your body, and induces sleep. Anything over 10mg is dangerous and you could face consequences. 3mg is suggested, and taken 20 minutes prior to bed. Thus, consult a doctor before taking melatonin. Take Melatonin only at bedtime, as it may produce insomnia if given at the wrong time.
• Dim the lights two to three hours and shut off the TV and computers 30 minutes before bedtime. Get out in bright sunshine for five to 30 minutes as soon as you arise to help set your brain's internal clock to your sleep-wake schedule.
• Enjoy and have sex. Studies and experience have identified sex as a sleep promoter.
• If slumber continues to elude you, I recommend a consultation with a sleep specialist.