Getting adequate sleep is a key contributor to positive physical and psychosocial functioning. Many of us never seem to get enough sleep may be due to depression, or Either we don’t have time to sleep or we can’t seem to fall asleep once our heads hit the pillow. An estimated 20 to 40 percent of all adults have trouble sleeping. Known as insomnia, this sleep disorder afflicts almost everyone at one time or another. Insomnia is more common in women than in men, and its prevalence correlates with age and socioeconomic class. Though many people turn to over­the-counter sleeping pills, barbiturates, or tranquilizers to get some sleep, the following methods for conquering sleeplessness are less harmful:

Don’t drink alcohol or smoke before bedtime. Alcohol can disrupt sleep patterns and make insomnia worse. Nicotine also makes you wakeful.

Avoid eating a heavy meal in the evening, particularly at bed­time. Don’t drink large amounts of liquids before retiring, either.

Eliminate or reduce consumption of caffeinated beverages except in the morning or early afternoon.

Avoid daytime naps, even if you’re tired.

Spend an hour or more relaxing before retiring. Read, listen to music, watch TV, or take a warm bath.

If you’re unable to fall asleep, get up and do something rather than lie there. Don’t bring work to bed. If you wake up in the middle of the night and can’t fall asleep again, try reading for a short time. Counting sheep or reconstructing a happy event or narrative in your mind may lull you to sleep.

Avoid reproaching yourself. Don’t make your sleeplessness a cause for additional worry. Insomnia is not a crime. Not everyone needs eight hours of sleep. You can feel well­ and be quite healthy- on less. Don’t worry that you have to make up lost sleep. One good night’s sleep will reinvigorate you.

Don’t watch the clock at night. Turn it to the wall to avoid the temptation to worry about the night slipping away.

Go to bed and rise on a regular schedule. Keep this schedule no matter how much you have or haven’t slept in the recent past.

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