Working on improving your pre-sleep habits is called sleep hygiene. Here are some suggestions for good sleep hygiene for you:



*Caffeine. Perhaps as time goes by your body is not as adjusted to taking caffeine as it used to be. Cut out the caffeine (and possibly chocolate too) for a few days and see if that helps. Even caffeine or chocolate taken early in the day can cause problems at bedtime for some people, especially in middle age or later.

*Exercising in the evening. Exercise for your recommended 30 minutes can get your heart rate up and can keep you awake. Try exercising before 6 p.m.

*Sweets. Sugary items eaten close to bedtime may stimulate your system, and make it hard to fall asleep. Natural sugar such as what is in orange juice is no exception.

*Arguments. Instead of getting into arguments in the evening, make an appointment to argue the next day, preferrably not at bedtime!

*Brainstorming. If you have a creative project you love to work on, you may be better off giving yourself a curfew, such as 8 p.m. Otherwise your mind may work on the problem all through the night, keeping you awake.

So much for what to avoid. So, what can you DO to improve your sleep hygiene?

*In the evening, keep your activities dull and quiet. Do them calmly.

*Read short items such as news magazines, with no story line.

*If you want to watch TV or video, watch a documentary rather than a thriller or a whodunit.

Give these practices a try to see whether good sleep hygiene will make a difference for you!