We know the feeling. Here are our best insomnia tips.

Sleep Smarter, Not Harder

This is the hardest part. Go to bed at the same time every day and get up at the same time every day. Don't sleep in and don't nap. It will make you feel better temporarily, but it will foul up your sleep schedule even more.

The exception? If you're not tired at your regular bedtime, don't waste your time going to bed. If you're tossing and turning for more than half an hour or so, get up and do something else until you're tired.

Your Bedroom Is a Temple

It's easier to sleep when your bedroom is dark, quiet, and at a comfortable temperature. Use earplugs and/or eyeshades if you need to. Become a master in the fine art of asking roommates and family to be quiet so you can sleep.

There's another theory that your bed should only be used for sleep and sex. We know that's easier said than done if you're living in a dorm room, a studio apartment, or some other place with small common living areas. Regardless, the experts warn against reading or watching TV in bed. You also shouldn't argue with your lover in the bedroom, set up your home office there, etc.

Just Say No

We -- and many doctors -- don't recommend sleeping pills, since they're addictive, can cause funky side effects, and prevent you from drinking tasty alcoholic beverages. (If you slip up and drink alcohol anyway, the effects can be fatal). Plus, it's easy to get a tolerance, so that you need larger and larger doses to get to sleep. If you really need sleeping pills, see your doctor and get a prescription. Don't use someone else's sleeping pills; prescription-swapping is a bad move in any situation.

Self-medicating with alcohol doesn't help, either. It may make you feel relaxed, but it actually makes your body more stressed out. If you fall asleep, it will be unsatisfying sleep, and you may wake up during the night.

We probably don't have to tell you that caffeine keeps you awake. That means no coffee, tea, Coke, Barqs root beer, chocolate, or diet pills). If you consume caffeine, do it in the morning only.

Nicotine keeps you awake, too. Don't smoke before bed.

RELAX

Counting sheep has never worked for us, but there are other ways to relax your mind and body. It helps to get regular exercise every day, as long as it's not right before bed. You could look into yoga -- your yoga instructor can probably recommend insomnia-specific poses -- or meditation. There are a bunch of meditation/relaxation/deep breathing techniques here.

Taking a walk an hour before bed helps some people wind down. Try soaking in a hot tub or getting a massage (the calming effects of a professional massage might last all day, or you could trade backrubs with someone you live with). Whatever you do, don't get all riled up before bed by doing something like watching an adrenaline-pumping movie.

The old trick of drinking warm milk sometimes works, as does drinking herbal tea or eating a small snack (but not a large meal) before bed.

Once you're in bed, it might help to listen to relaxing music (has anyone ever heard the last song of an Enya album?). If you're easily distracted by lyrics, try instrumentals.

We've also read that sleeping on your back helps some people (we're not sure why), and illuminated clocks are a bad idea for insomniacs (we're guessing the lit-up numbers will haunt you all night). If all else fails, you might want to see a doctor or therapist. It beats more sleepless nights.

These tips were gleaned from:
American Academy of Family Physicians
University of Chicago Health Services
National Institutes of Health National Heart, Lung, and Blood Institute
University of Illinois Health Resource Center
Columbia Sleeping Disorders
Mick Winter
Thrive Online
...and our own insomnia

Last updated January 8, 1999.