TAKE CONTROL OVER YOUR INSOMNIA

Insomnia can be caused by a variety of sources, from psychological to physical. Whatever the source, the effects are still disruptive and annoying. Some disorders are serious and require the help of medical specialists. Other, more simple insomnia problems can be solved by altering your pre-sleep habits:

• Watch what you snack. A light snack prior to going to bed may help you relax, especially one heavy in carbohydrates such as bread, crackers, or a potato. Milk and other dairy products also help sleep come on faster. Avoid eating heavy or spicy foods, and foods high in fat just before bedtime.

• Cut out caffeine. Caffeine reaches maximum stimulating effect in the body about 30 minutes after it is ingested. Three hours later, it has only been half eliminated from your system. Therefore, discontinue caffeine at least four to six hours before bedtime. Caffeine is contained in coffee, tea, chocolate, soft drinks (colas and also some citrus-flavored ones), and some medications, especially allergy and cold remedies, and some aspirin formulations.

• Avoid alcohol. Alcohol acts as a depressant in the central nervous system. While it may induce sleep initially, its sedative effect wears off long before morning. As it begins to metabolize, it releases a natural stimulant that can lead to lighter sleep.

• Stop smoking. Nicotine stimulates the central nervous system and interferes with sleep as it increases heart rate, blood pressure, and brain-wave activity. If you cannot quit, at least cut down the amount of nicotine you put into your system prior to bedtime.

• Establish a bedtime routine. Strive to go to bed and get up at the same time each day. Go through a regular ritual of preparing for bed: washing your face, brushing your teeth, choosing your clothes for the next day, etc. The ritual, followed by bed, will give you the comfort of routine actions.

• Do something for someone else. Too often insomnia causes a person to become self-focused and exhausted with the effort of coping. When you turn your attention and energy outward and begin to practice acts of kindness toward other people, your own difficulties seem less overwhelming. In the evening call a friend, write a note, pray for that person who is truly in need.

• Get a good bed and pillow. Make sure your bed is large enough for comfort and that you have adequate room to move around, especially if you share a bed. Experiment to see if sleep comes easier on a foam or innerspring mattress, or a waterbed. Consider using an egg-crate-like foam pad to cushion pressure points and reduce pain. There are many types of pillows on the market. Choose one that meets your specific needs.

• Get the room ready. Cooler temperatures are more conducive to sleep than warmer ones. Room temperatures above 70 degrees Fahrenheit adversely affect sleep quality, while temperatures between 64 and 68 degrees seem to cause the least amount of sleep disruption. Since body rhythms are dramatically affected by cycles of light and darkness, strive to keep your bedroom dark. If you must get up during the night, avoid turning on a bright light. Intense light stimulates your brain and disturbs your body's rhythm of light and darkness.