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　　Say good night to sleep problems. Here are 10 effectivestrategiesfor getting a betternights sleep that dont require atrip to thedrugstore.

　　If youve had one or two bad nights lately, you can probablysolvethe problem by taking some of the measures below. Thesestrategiesmay require you to change your sleeping habits, but theeffort iswell worth it in the long run.

　　Watch the caffeine

　　Too much caffeine throughout the day, even if its notconsumedcenter before bedtime, cancontribute to fitful slumber.Once you hit50, your metabolism slows, so caffeine may stay in yoursystemlonger —— up to 10 hours. Limit yourself to two cups oftea,coffee,or cola, taken at least 6 hours before bedtime. If thatdoesntwork, try cutting out caffeine altogether. Tap theexerciseanswer

　　Its a simple fact: If youre physically tired at the end oftheday, youll sleep better. In a study from StanfordUniversitySchool of Medicine, a group of 50 to 76 years olds whohadcomplained of sleep problems began moderateexercise for abouthalfan hour four times a week. Compared with a similar group ofpeoplewho didnt exercise, the more active group slept an averageof onehour more each night, took less time to fall asleep, spentlesstime napping, and reported an overall improvement insleepquality.Outdoor exercise is especiallyhelpful. By exposingyourselfto sunlight (particularly in theafternoon), you helppreventmiddaysleepiness and reinforce your bodys circadian rhythms(your24-hour body clock).Exercise at least three hoursbeforebedtime.

　　Soak it up

　　Take a warm bath an hour or two before bed. Your bodytemperaturewill slowly drop after you get out of the tub, makingyou feeltired. Dont bathe center before bed, however, because itcanbriefly stimulate you enough to make it hard to fall asleep.

　　Drift off naturally

　　Investigate the benefits of chamomile, valerian,kava,passionflower, skullcap, catnip, or hops. These herbs can betakenin tea and other forms. A cup of chamomile tea beforebedtimemay beall you need to relax. If youre trying valerian, thesuggesteddose for the concentrated form is equal to two to threegrams ofthe root a day. But dont combine valerian with alcoholormood-regulating drugs. If youre using kava, try a dose ofbetween60 and 120 mgbefore bedtime.

　　Dont toss and turn

　　If 30 minutes go by and you havent fallen asleep, dont lieinbed feeling frustrated. Get up and do something relaxing,likelistening to soothing music or flipping through a magazine. Ormakeyourself a cup of warm milk.

　　Buy the center bed

　　A bed thats too soft can cause poor sleep postures (whichcanalso lead to muscle stiffness and back problems). Ifyoureleavinga divot in the mattress when you get up, its toosoft. Replaceyour mattress if its more than 10 years old, and buyone thats asfirm as you can tolerate but still comfortable.