If you experience trouble falling asleep, or staying asleep, consider the following:

• An irregular or inconsistent schedule of being awake/asleep sets the biological stage for poor sleep.  Set a regular schedule, particularly for the time at which you get up everyday.

• Avoid caffeine (commonly found in soda, soft drinks, coffee, and tea), which is a stimulant, for six hours before bedtime, longer if you know these substances give you trouble sleeping.  Also avoid hidden sources of caffeine, such as chocolate and some over-the-counter pain and cold remedies.

• Avoid nicotine (from cigarettes or a skin patch), also a stimulant, for at least six hours prior to bedtime.

• Avoid alcohol after dinnertime.  While a drink may help you fall asleep, it will probably cause you to awaken in the middle of the night.

• If you are on any prescription or over-the-counter medications, ask your doctor if any of them could be keeping you awake or causing you not to get a refreshing sleep.

Seventy-eight percent (78%) of Americans drink at least one cup or can of a caffeinated beverage daily (soda, soft drinks, coffee, or tea).  ~ National Sleep Foundation, 2005 Sleep in America poll