QUESTION 1:
What are some drug-free ways to fall asleep easily at night?

ANSWER:
Although most causes of insomnia are benign and can be addressed with a few simple changes, many medical conditions can also cause insomnia. Be sure to talk with your health care provider if you are having difficulty falling asleep, awaken several times throughout the night, have early morning awakenings or have marked difficulty getting out to bed in the mornings. See sleep disorders and insomnia.

Here are some simple tips to get a better night's sleep:

1. If possible, go to bed and wake up at the same time each day.

2. Avoid carrying activities such as eating and working in your bed.

3. Avoid strenuous activity two hours prior to going to bed.

4. Avoid caffeinated beverages in the evening. Some people may have the same reaction with drinks with concentrated sweets, or alcohol.

5. Avoid eating heavy meals at least two hours prior to going to sleep.

QUESTION 2:
How can you prevent worries from keeping you awake?

ANSWER:
Avoid working and exercising within 2 hours before bedtime. Do something relaxing just before bedtime (reading or television) so that you don't dwell on worrisome issues. If you can't fall asleep within 30 minutes, get up and move to another room and engage in a quiet activity until you feel sleepy.

One method of preventing worries from keeping you awake is to keep a journal before going to bed. List all issues that worry you. By this method you transfer your worries from your thoughts to paper, leaving your mind quieter and more ready to fall asleep. See sleep disorders.

QUESTION 3:
What beverages affect your ability to get to sleep?

ANSWER:
Caffeinated beverages consumed anytime after 3 p.m. adversely affect some people's ability to fall asleep. In addition, drinking alcoholic beverages before bedtime has a negative effect on the quality of your sleep. See caffeine and alcohol use.

QUESTION 4:
How much sleep is optimal each night?

ANSWER:
While 8 hours a night is recommended for most people, children need more and older people do fine with less. The quality of sleep is as important as the quantity of sleep in determining how well-rested you will feel the next day. See sleep disorders and sleep disorders in the elderly.