by Alina Marks

Created on: February 02, 2009

When 64 million Americans suffer from some kind of a sleep disorder on a regular basis, it's no wonder that depression and anxiety are on the rise. Missing a good night of sleep means more than being exhausted; it's a recipe for insanity. I've spent a good portion of my life as an insomniac. I've also spent a good portion of my life on anti-depressants and anti-anxiety medication. By the time I was twenty-five, I thought I was going to lose my mind. Then one day someone said to me, "You're not crazy! It's just that you don't ever sleep." It had never occurred to me that my poor sleep habits, eventually resulting in a sleep disorder, were at the root of my mental problems. From that day forward I made it my personal mission to make it through the night, asleep. This is what I've learned. The following are my rules and tactics for a restful night of good old-fashioned wholesome sleep.

1. If possible, avoid caffeine. For me this is not possible. I live in a rainy, winter climate and there is a coffee shop on every corner. So instead, I never drink coffee after 3pm. Caffeine can stay in your bloodstream for up to 12 hours and even longer if you're pregnant, so before you indulge in that late afternoon latte, calculate how many hours you have to go before bedtime. Furthermore, when we consume caffeine it enters the blood stream through the stomach and intestines where it then tricks the body into thinking you're in a stressful situation. That is not good, especially for those of us with anxiety disorders.

2. If possible, avoid alcohol. Again, for me this is not possible. I live in a rainy, winter climate where there is a restaurant or bar on every corner. So instead, I never drink alcohol 4 to 6 hours before bedtime. It may seem like a great idea to have a nice big glass of wine before crawling into bed, but remember that alcohol ruins sleep quality. When the blood alcohol levels start fall hours later, there is actually a stimulant effect, so that relaxing bedtime habit can turn into a 2am wake up call. And don't even think about drinking to the point of intoxication. Passing out and sleeping through the night is not the same as getting a good night of sleep. It's more like being knocked unconscious. It's important that one goes through the proper rhythm of sleep patterns.

3. Exercise. Just do it. A little afternoon exercise can trigger a night of more restful sleep and quicken the amount of time that it takes you to fall asleep in the first place. Just don't go

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