EasyWaystoCatchMoreZZZs

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　　Say good night to sleep problems. Here are 10 effective strategies for getting a better night's sleep that don't require a trip to the drugstore.

　　If you've had one or two bad nights lately, you can probably solve the problem by taking some of the measures below. These strategies may require you to change your sleeping habits, but the effort is well worth it in the long run.

　　Watch the caffeine

　　Too much caffeine throughout the day, even if it's not consumed right before bedtime, can contribute to fitful slumber. Once you hit 50, your metabolism slows, so caffeine may stay in your system longer——up to 10 hours. Limit yourself to two cups of tea,coffee, or cola, taken at least 6 hours before bedtime. If that doesn't work, try cutting out caffeine altogether.

　　Tap the exercise

　　answer

　　It's a simple fact: If you're physically tired at the end of the day, you'll sleep better. In a study from Stanford University School of Medicine, a group of 50 to 76 years olds who had complained of sleep problems began moderate exercise for about half an hour four times a week. Compared with a similar group of people who didn't exercise, the more active group slept an average of one hour more each night, took less time to fall asleep, spent less time napping, and reported an overall improvement in sleep quality.

　　Outdoor exercise is especially

　　helpful. By exposing yourself to sunlight (particularly in the afternoon), you help preventmidday sleepiness and reinforce your body's circadian rhythms (your 24-hour body clock).

　　Exercise at least three hours before bedtime.

　　Soak it up

　　Take a warm bath an hour or two before bed. Your body temperature will slowly drop after you get out of the tub, making you feel tired. Don't bathe right before bed, however, because it can briefly 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 be taken in tea and other forms. A cup of chamomile tea before bedtime may be all you need to relax. If you're trying valerian, the suggested dose for the concentrated form is equal to two to three grams of the root a day. But don't combine valerian with alcohol or mood-regulating drugs. If you're using kava, try a dose of between 60 and 120 mg before bedtime.

　　Don't toss and turn

　　If 30 minutes go by and you haven't fallen asleep, don't lie in bed feeling frustrated. Get up and do something relaxing, like listening to soothing music or flipping through a magazine. Or make yourself a cup of warm milk.

　　Buy the right bed

　　A bed that's too soft can cause poor sleep postures (which can also lead to muscle stiffness and back problems). If you're leaving a divot in the mattress when you get up, it's too soft. Replace your mattress if it's more than 10 years old, and buy one that's as firm as you can tolerate but still comfortable.

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