October 2006, Volume 36 Number 10 , p 68 - 69
Having trouble sleeping? Here's some advice from the experts. It's aimed at those who work during the day, but you can adjust the time frames if you're working nights. (Also see Tips for night-shift workers )
* Stick to a sleep schedule. If you work regular hours, go to bed and get up the same time each day, including your days off. Sleeping later on days off won't fully make up for the lack of sleep during the workweek and will make it harder to wake up early on your next workday. * Exercise early in the day. Try to exercise at least 30 minutes on most days, but not within 5 or 6 hours of your bedtime. * Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate can contain caffeine, and its effects can last for 8 hours. Nicotine is also a stimulant, so many smokers sleep only lightly. In addition, smokers may wake up too early in the morning because of nicotine withdrawal. * Avoid alcoholic drinks before bed. You may think having an alcoholic nightcap will help you sleep, ...