DO YOU TOSS AND TURN DURING THE NIGHT
INSTEAD OF SLEEPING SOUNDLY? IF SO YOUR
BATTLE WITH INSOMNIA MAY BEGIN AT THE
DINNING ROOM TABLE NOT IN THE BEDROOM

DOZE CONTROL
A cup of coffee, tea or a glass of cola are quick pick-me-ups
that might undermine your sleep. Even a small amount of
caffeine (like the amount in a chocolate donut) can effect
your sleep, especially if you are sensitive to caffeine. Try
eliminating all caffeine containing beverages and food for
two weeks. If you feel better and sleep better after two weeks
of being caffeine free, then avoid caffeine permanently. You
can try adding back one or two cups after the two week
trial, but cut back if sleep reappears. If you do not want to
try this-then only use caffeine laced beverage until 1 p.m.
For some a gradual cut back works best but the bottom
line is that caffeine effect sleep. As for alcohol, a nightcap
might make you sleepy at first, but in the end you'll sleep
less soundly and wake up more tired. Alcohol and other
despressants suppress a phase of sleep called REM
(rapid eye movement) during which most of your dreaming
occurs. Less REM is associated with more night awakenings
and restless sleep. One glass of wine with dinner probably
won't hur, but avoid drinking any alcohol within two hours
of bedtime. And NEVER mix alcohol with sleeping pills.

SLEEP-FRIENDLY TABLE TACTICS
Big dinners make you temporarily drowsy but prolong the
digestive process which interferes with a good night sleep.
It's best to eat your biggest meal before midafternoon and
have a light evening meal of 500 calories or less. Include
some chichen, extra-lean meat or fish at dinner to help curb
middle-of-the-night snack attacks. Spicy foods contribute to
sleep problems. Dishes seasoned with garlic, chilies,
cayeene or other hot spices can cause nagging heartburn or
indigestion. Avoid spicy foods at dinner time. Gas-forming
foods and hurried eating also cause abdominal discomfort,
which in turn interferes with sound sleep. Limit your intake of
gas-forming foods to the morning hours and thoroughly chew
food to avoid gulping air.

BEDTIME SNACKS

Bedtime snacks can be a great alternative to sleeping pills.
A high-carbohydrate snack such as crackers and fruit or toast
and jam triggers the release of a brain chemical called serotonin,
which aids sleep. (if you are dieting remember to take into account
these calories) And while the traditional glass of warm milk, a protein
rich beverage, probably does not affect serotonin levels, the warm
liquid soothes and relaxes you and makes you feel ful, which
might facilitate sleep.

CURBING MIDNIGHT SNACK ATTACK
Do you awaken in the middle of the night, unable to fall back to
sleep unless you eat something? These midnight snack cravings
may be triggered by hunger or they may just be habit. In either
case, your best bet is to break the cycle. Try eating more during
the day, and stop rewarding your stomach by feeding it every
time it wakes you up. Instead read a book, drink a glass of water.
or ignore the craving. It takes up to two weeks to break the cycle
of a midnight snack attack.

EXERCISING TO RELIEVE STRESS

Stress is a common cause of insomnia. Often relieving the stress,
tensions and anxieties eliminates sleep problems. One tension
reliever is exercise. Recent studies have shown that healthy adults
who exercise 80-90 (over a 2 or 3 30-45 minutes a days) minutes a
week sleep problems fall asleep faster and slept about 45 minutes
longer than those who do not exercise. Physical activity also helps
you cope with daily stress and tires the body so it is ready to sleep
at night. Vigerous exercise should be done no closer to bedtime
than 6 hours, mild exercise no closer than 4 hours. Exercise can be
tailored to fit age and physical condition. For example you can get
some exercise by sitting in a chair and doing leg lifts or using a
chair for mini push ups. In short sleeping pills are a temporary fix
for restless niights, but a few simple dietary and lifestyle changes
could do wonders for your long-term snooze control.