Natural sleep aids

An estimated 50 million to 60 million Americans have insomnia. In the 2005 National Sleep Foundation poll, 11 percent of those asked said they have used alcoholic beverages to fall asleep; 9 percent have used over-the-counter sleep aids, and 7 percent have used prescription sleeping pills.

Sleeping pills are meant for only temporary use, however, and they have been shown to become less effective if taken over long periods.

Simple lifestyle adjustments and environment changes (such as that new pillow) could make the most difference. Here are recommendations from the foundation:

• Maintain a regular sleeping schedule, even on weekends.

• Create a relaxing bedtime routine. Take a hot bath or listen to soothing music.

• Create a sleep environment that is dark, quiet, comfortable and cool. Consider using blackout curtains, eyeshades, earplugs or a "white noise" machine.

• Use your bedroom for sleep and sex only. Reading, using a laptop computer or watching TV in bed makes it less likely that you`ll associate your room with sleep.

• Finish eating two to three hours before bedtime.

• Exercise regularly. Just make sure you finish three hours before bedtime.

• Avoid caffeine. Coffee, tea, sodas and chocolate remain in the body an average of three to five hours. To be safe, avoid caffeine within six to eight hours of going to bed.

• Avoid nicotine. A cigarette might seem relaxing, but it`s actually a stimulant.

• Avoid alcohol close to bedtime. Alcohol is a sedative, but the quality of the sleep you end up with is poor, and you`ll likely wake up in the middle of the night.

sections: Society, Nature & Health, World News