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It's estimated that 60 million Americans suffer from either transient or chronic insomnia. This epidemic can have negative effects on everything from quality of life to danger on the roads, to billions of dollars lost to employers. Insomnia has spurred over 80 government funded sleep studies across the country (www.clinicaltrials.gov/ct/sea rch?term=insomnia) to sleep advocacy groups and weekly newsletters on achieving a good night's sleep.

A fast and easy list to consider when dealing with your own insomnia, or the insomnia of someone you love is:

1. Check in with your family physician to first rule out any underlying conditions that may be causing the insomnia, such as sleep apnea, restless leg syndrome, or depression. For a comprehensive list of the underlying causes, check out www.medicinenet.com/script/mai n/forum.asp?articlekey=63177.

2 . To get a good night's sleep, need a good night's sleep by being active during the day and avoiding afternoon naps. The typical American work day involves a lot of emotional and mental activity, and while the mind may need to rest and reboot, the body is not yet ready to call it a day and settle down. When the urge for an afternoon nap hits, take a brisk walk around the block instead, or enjoy some time working in the garden. You'll sleep better for it.

3. Practice good sleep hygiene, which could also be called common sense. Keep alcohol and caffeine consumption to a minimum up to 5 hours before bed time, avoid activities that stimulate the mind and/or body, set aside "worry time" earlier in the evening and dump your concerns for the next day in a journal or to-do list so they won't follow you to bed. Don't go to bed with hunger pangs, but keep late night snacks small and easy to digest. You are the one who knows which foods your body handles the best; use your common sense.

4. Invite a dear old auntie to tell you a bedtime story in the form of an audio book. I've found this to be the best cure for my insomnia. It's hard to hear the worries of the day going through my mind when a comforting voice is telling me a story that engages my attention. Once the mind is quiet, the natural need for sleep can take over. Most public libraries are a good source of audio books, as well as www.audible.com, where you can hear a sample of the book being read before purchasing it. I listen for a comforting voice and content that is interesting but not over stimulating.

5. Gratitude. When tossing and turning in bed and cursing the cosmos for keeping you awake, take a moment to settle into the here and now. Take a few deep, calming breaths and feel the softness of your sheets and pillows, the comfort of the walls around you that protect your from the elements, and remind yourself that thousands of people around the world are sleeping in tunnels, or on the ground, or wandering the streets in search of a box that will keep them warm. Be grateful for the bed you have and the time to sleep. Really focus on your environment and be grateful. It's the best cure for a bed that seems hostile and whatever worries you may have.

For more tips on a good night's sleep, visit www.sleephealthdoc.com/tips.ht ml. To make getting a good night's sleep a hobby with many beneficial returns, check out user friendly www.sleepfoundation.org and sign up for their newsletter.

Sleep tight, and don't let the worry bug bite. There is plenty of help. For even more resources on the causes and cures of insomnia, check out http://health.yahoo.com/topic/ sleep/treatment/article/health wise/uh1005 and follow the many links on the site for an endless journey through tips and tricks for that good night's rest that makes your days more healthy, happy, and productive.

Learn more about this author, Cyd Madsen.
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