If after following these tips you still do not get the sleep you need, make an appointment to discuss your sleep problem with your doctor. Stick to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends Exercise is great but not too late in the day. Avoid exercising closer than 5 or 6 hours before bedtime.

How Can I Fight Drowsiness While Driving? At least 1,500 traffic fatalities a year are traced to sleepy drivers. In fact, drowsiness accounts for one-sixth of all accidents on the road according to the National Transportation Board. Contrary to common belief, drinking coffee, rolling down the window, or turning up the radio will NOT help you stay alert enough to drive. Experts advise that the remedy for sleepiness while driving is to pull over and take a 15 to 20 minute nap. Don't sleep more than 20 minutes; however, because your body goes into a deeper sleep after that and you'll feel groggy when you wake.

Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, teas, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant. Better Yet, Quit Smoking. Not only is nicotine a stimulant to be avoided, smoking cigarettes raises blood pressure, increases heart rate, and intensifies brain-wave activity. Don't forget the safety hazard of smoking in bed! Visit the Stop Tobacco Shop for resources to kick the habit. Avoid or Limit Caffeine Eliminate or reduce your caffeine intake, especially in the evening. Caffeine can make it harder to get sleep, cause you to awaken during the night, and lower the quality of sleep. Caffeine is found in coffee, many teas, colas, chocolate, and some foods. Avoid alcoholic drinks before bed. A "nightcap" might help you get to sleep, but alcohol keeps you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off. Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate. Avoid medicines that delay or disrupt your sleep, if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy, and the bath can help relax you. Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the temperature in your bedroom on the cool side can help you sleep better. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. Don't lie in bed awake. If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you. Concerned about a sleep disorder? If you are spending enough time in bed and still wake up tired or feel very sleepy during the day, you may be one of the estimated 40 million Americans with a sleep disorder. The most common sleep disorders are insomnia, sleep apnea (sleep-disordered breathing), restless legs syndrome, and narcolepsy. Although sleep disorders can significantly affect your health, safety, and well-being, they can be treated. For more information, consult your health care provider and NHLBI's Your Guide to Healthy Sleep. Source: National Heart, Lung and Blood Institute (NHLBI)

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