Here are some suggestions to improve sleeping:

¢ Keep the same schedule. The No. 1 remedy voiced by all experts is to live on the same clock every day. Don’t change on weekends. “You can adjust your circadian rhythm for night work,” said Geralyn Frandsen of Maryville University. “Once you attain that sleep cycle where you’re up during the night and sleeping during the day, on your days off, don’t alter that cycle. That can be a problem, because you want to be with your family, but if you alter that cycle, that leads to sleepiness later.”

¢ Exercise. “Not before you go to bed, but once you get up, you should exercise; exercise before you go to work,” said Frandsen. “A regimen of exercise promotes more restful sleep, but don’t exercise before bedtime. That leads to lack of sleep.”

¢ Simulate nighttime. Darken the room as much as possible. Use a blackout shade and a sleep machine. A sleep machine is something that will hum a soothing noise and drown out other household noises.

¢ Simulate daytime at work. Encourage your employer to maintain a bright and well-lighted workplace environment at night, if possible. The circadian rhythm responds to light intensity.

¢ Have milk and turkey before bed. The chemical tryptophan in turkey and milk will help you sleep.

¢ Stay clear of medications. Try not to use medications without talking to a doctor. “If you need a sleeping pill, you need to contact your physician,” Frandsen said. Doctors remain wary of stimulants because of the bad side effects with prolonged use. Even coffee has its downside.

¢ Learn to nap. Sleep can be cumulative, doctors say. Getting eight hours of sleep in 24 hours is the next best thing to eight straight hours of sleep.

¢ Try deep meditation. Some forms of yoga and meditation and even 10-minute naps can be restorative. However, you’ll still need to lie down and sleep for several hours.

¢ Avoid alcohol. While it promotes sleep, when it wears off, you won’t stay asleep.