Tips for getting your 40 winks

Fears of terrorism, crime, elections, or just dealing with a jerk of a boyfriend can affect your sleep patterns. Here are tips to help you doze off when you want to, according to www.sleepquest.com:

Do not consume the stimulant caffeine -- coffee, caffeinated soda, ice cream, chocolate -- four to six hours before bedtime. Do not have any past lunchtime, either, but you can have decaf coffee after dinner. Stop smoking at least 30-45 minutes before bed, and make the effort to cut down in the four hours before retiring. Alcohol is a depressant, and will cause you to wake up during the night. Do not drink in excess. Avoid eating a heavy meal too close to bedtime, stay away from protein and stick to carbohydrates. Milk and dairy products also induce sleep. Do not exercise vigorously just before bed. It's advisable to exercise earlier in the day. Minimize noise, light and excessive cold or hot temperatures. Try not to drink anything after 8 p.m.. Restrict the amount of time you spend in bed to the actual amount of time you sleep. Use the bedroom for sleeping and sexual intercourse only -- no watching TV, listening to the radio, eating or (hard for most of us) reading in bed. Go to bed only when you are sleepy. Get up if you cannot fall asleep, but return in 10-15 minutes. Get up at the same time each morning. Sorry, no siesta. Allow yourself one hour to unwind before bed. Brush your teeth one hour before getting into bed and wash your face slowly with warm water. Set a relaxed mood; it is no time to be rushing about or planning the following day's events.

What about supposed sleep-inducing supplements, like melatonin?

According to pulmonologist Janto Gunawan Lingga from Sleep Disorder Clinic in Mitra Kemayoran Hospital, Central Jakarta, melatonin only works in adjusting our body clock after jet lag.

Watch out for sleep disorder symptoms: Waking up at night, insomnia, excessive daytime sleepiness, loud snoring, excessive night sweats, etc.

"Some 95 percent of sleep disorder patients are left undiagnosed, while sleep disorder can be life-threatening. So, be aware of sleep disorder and contact your physician (if you have symptoms)," Janto said.

For more information on sleep disorder, contact Mitra Kemayoran Hospital, Jl. Landas Pacu Timur, Central Jakarta. Tel. (021) 6545555/5888, or visit its website www.mitrakeluarga.com.

-- Hera Diani