While I was getting ready for another night of insomnia, this caught my eye from www.webmd.com. I sure see quite a few culprits that readily sabotage my sleep.

1. Wake up at the same time each day. It is tempting to sleep late on weekends, especially if one has had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.



2. Eliminate nicotine, caffeine, alcohol, and other stimulants. This includes certain medications such as theophylline, beta agonists (usually as inhalers) and decongestants, especially prior to bedtime. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep.



3. Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping too much, or for too long during the day, can affect the quality of nighttime sleep. A short nap (around 20 minutes or so) in the mid- to late afternoon can be helpful, however, and should not interfere with getting to sleep at night.



4. Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.



5. Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the checkbook, study, make phone calls, etc. while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep