Changes in habits can alleviate sleep problems

Common-sense changes in daily habits may help alleviate sleep problems. Here are some tips for improving "sleep hygiene," according to the American Academy of Sleep Medicine:

Establish a regular, relaxing routine to unwind.

Don't drink alcohol or coffee close to bedtime. Alcohol may help you get to sleep, but it depresses breathing and can lead to restless sleep.

Avoid daytime naps.

Avoid late-night TV shows - many are aimed to keep you awake.

Try aerobic exercise at least a few hours before going to bed. As your body temperature cools from exercise, you usually get sleepy.

Don't have a big meal before bedtime. Allow at least a couple of hours for digestion.

Avoid bright lights before bed, including computer screens, which tend to stimulate the brain.

Avoid sleeping pills, which may depress breathing, relax throat muscles and make sleep apnea worse.

Sleep on your side or your stomach. On your back, gravity can work against you, allowing your tongue to constrict your upper airway.

If you're stressed, don't try to force yourself to sleep. Get up and write down everything that's on your mind. It may help to ease anxiety by having your thoughts on paper and not in your head.

If you are overweight, weight loss may be a key part of treatment, improving breathing and a more restful sleep, says Dr. Michael D. Weinstein of the Sleep Disorders Center at the Winthrop University Hospital.

Consult a doctor if you get more than seven hours of sleep and still wake up tired, says Dr. Harly Greenberg of the Sleep Disorders Center at North Shore Long Island Jewish Health Care System.

The American Academy of Sleep Medicine provides a list of facilities that specialize in diagnosing and treating sleep disorders (sleepcenters.org).