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INSOMNIA

When everyone else in the house is asleep, do you find y ourself taking a sheep census? Or watching I love lucky returns? Or folding laundry to wear yourself out? If you're like most people with insomnia, you'll do just about anything to get a few good Zzzs.

Can't sleep? Read this

Resist the urge to nap

Napping during the day after a sleepless night will only throw your body clock off balance. You want to consolidate your sleep and get enough of it.

Set a bedtime

Adults need a regular bedtime, just like children. We have body clocks that synchronize our systems. Establish a set sleep and wake time, then stick to it everyday. That tells your clock to make you sleepy at night and wakeful in the morning.

Wind down before you get into bed

Giving yourself about 45 minutes of "quiet time" before you get into bed signals your body clock that the day is done and sleep time is imminent.

De-stress your bedroom

You probably don't sleep in yor office. Conversely, you shouldn't work in your bedroom. Your bedroom is for two things only: sleeping and sex. So remove your computer, your office reading pile, your fax machine and even your phone, if you can. And put your TV back in the living room where it belongs.

Lose the booze

If you need a good night's sleep, don't have a night cap. Though you may feel relaxed at first, the alcohol will disrupt your sleep later. Avoid drinking anything alcoholic within two hours of bedtime. And ofcourse, avoiding caffeine is smart, too.

Forget the smokes

There's solid evidence that smoking disrupts sleep. Nicotine is a stimulant. It raises blood pressure, gets your heart going faster and makes your brain more active.

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