achieving a better sleep

Gbex says: # If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.

# If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.

# Develop a bedtime routine.

# Keep regular bedtime hours.

# Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).

# Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.

# Avoid naps (or falling asleep in front of boring TV programs, as I do).

# Try to get up at the same time every day rather than sleeping in on weekends.

# Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.

# If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.

# Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).

# And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).

# Use earplugs for extreme quiet.

# If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).

# Avoid stimulating reading or television shows late at night.