Dealing with Insomnia 9 of 11

More Tips for Better Sleep

Associate your bed with sleep.

To strengthen the association between your bed and sleep—read, watch TV, snack, and chat on the phone someplace else.

Create an environment for sleep.

Design your sleep space with the conditions you need for sleep—quiet, dark, comfortable, and free of interruptions.

Limit time in bed.

If you do not fall asleep within 15 to 20 minutes of going to bed, it is best to get out of bed until you are feeling sleepy again.

Exercise regularly to relieve daily tension and stress.

But don't exercise too close to bedtime, or you may get revved up instead. Finish your exercise at least 3 hours before bedtime.

Avoid late-afternoon and evening naps.

Don't allow yourself to doze off while reading or watching television prior to bedtime—this will interfere with your quality sleep time.

Give yourself "permission" to go to bed.

As hard as it may be to turn off the TV or shut down the computer—make sleep a priority.

Don't eat or drink too much before bedtime.

This may make you uncomfortable or have to go to the bathroom during the night.

Caffeine: How much is too much?

Content provided by MayoClinic.com

In less than an hour you start to feel caffeine's effects. You're more alert, energetic and productive. Your mood lifts and that foggy, tired feeling is gone.

If you rely on daily doses of caffeine to chase away fatigue and perk up your disposition, you aren't alone. Nine out of 10 Americans consume some type of caffeine regularly, making it the most popular behaviour-altering drug.

For most people, moderate doses of caffeine - 200 to 300 milligrams (mg), or about two to three cups of brewed coffee a day - aren't harmful. But some circumstances, such as caffeine sensitivity or use of certain medications, may warrant limiting or even ending your caffeine routine. Find out if you need to decaffeinate your diet and, if so, how you can do it with minimal distress.

When to cut caffeine use

Certain circumstances call for reducing the amount of caffeine you consume. Evaluate your habits. If any of these situations apply, you may need to cut back.

You consume unhealthy amounts

Though moderate caffeine intake isn't likely to cause harm, too much can noticeably affect your health. Heavy daily caffeine use - more than 500 to 600 mg a day, or about four to seven cups of coffee - can cause:

• Restlessness
• Anxiety
• Irritability
• Muscle tremors
• Sleeplessness
• Headaches
• Nausea, diarrhea or other gastrointestinal problems
• Abnormal heart rhythms