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DO:
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Exercise regularly, but not within 4 to 6 hours of going to bed.
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Take a short nap during the day if you're tired, but keep it brief. And do it early in the day.
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Take a rest break if you feel tired while driving. Fresh air or loud music won't keep you alert, but a short nap may do the trick, especially if you combine it with caffeine, says Dr. James Kiley of the National Center on Sleep Disorders Research.
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Try to relax and let nature take its course. If that doesn't help you fall asleep, get up and move around. Go to another room and read, watch television or listen to music. Don't take sleeplessness lying down.
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Go to sleep and get up at the same time each day, even on weekends and holidays.
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See a doctor for any medical conditions affecting your quality or quantity of sleep, such as arthritis, bronchitis, asthma, certain heart problems, hormone disorders such as hyperthyroidism, and sleep-related disorders like RLS and sleep apnea.
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DON'T:
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Use alcohol for at least 2 hours before bedtime. It may make your drowsy at first, but after a few hours it can disrupt sleep.
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Overdo your consumption of caffeinated beverages or over-the-counter medicines during the day. Some pain-relieving medications contain caffeine--check the labels. Be aware that certain prescription medicines, such as those for asthma, some antidepressants, and anti-anxiety drugs may cause insomnia.
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Use the bedroom to pay bills, watch television, or discuss the problems of the day. The bedroom should be used only for sex and sleep.
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Rely on over-the-counter herbs, or other sleep-promoting substances whose safety and effectiveness have not been determined.
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Smoke, especially before bedtime. Nicotine can disrupt sleep and reduce total hours slept. Smokers report far greater sleepiness and minor accidents than do nonsmokers.
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Think that sleep problems cannot be treated. In most instances, there are effective treatments, even for older men and women or those with health problems.
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