| " Stick to the same routine as much as possible, even on weekends. Avoid long naps during the day - go for a 15-minute catnap if you must - that may interfere with sleep at night." " Get rid of distractions such as televisions, computers, stereos, books and magazines. Install curtains or blinds to block out light. If outside sounds are bothering you, try a fan or a white noise machine. Many people also sleep better in cooler temperatures." " Have your last meal about two or three hours before bedtime. Avoid spicy, fatty or fried foods and sugary nighttime snacks, which can cause heartburn or rapid shifts in blood sugar that wake you up in the middle of the night. A light, healthy snack, such as whole-grain crackers with low-fat milk, helps some people fall asleep." " Stop drinking at least an hour before you go to bed and reduce or eliminate alcohol and caffeine. Note: The stimulant effect of caffeine can last for hours, so steer clear of it after lunch if you're having trouble sleeping." " Exposure to sunlight increases the body's production of hormones that help you fall asleep (put on sunscreen if you'll be outside for more than 10 or 15 minutes)." " If you're wake up stiff, numb or achy, or if you seem to get a better sleep away from home, you may need a new mattress. While brands vary widely, most
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