For example, I just came across psychologist, Peter Hauri, director of the Mayo Clinic's insomnia program, who says, "It's a bad idea to look at the clock if you wake up during the night. People sleep better without time pressure." Actually, I find consulting the clock a pleasure during the night. If I have still an hour of sleep before I wake up, it is a delight to go back to bed and know that I get one more hour of blissful rest. I realize that some people will have the opposite reaction. And herein lies the problem. Sleep is a very unique activity. 

Some people get by on just a few hours. Some people do just fine on three or four hours of sleep per night. Perhaps they would do better on eight hours, but they seem to do just fine on just a few. Apparently President Bill Clinton is one such person. Most people need about eight, and some need ten or eleven to feel good. 

This doesn't mean that there aren't a few good ideas to help those of us who wake up in the morning feeling as if we could use more time in this unconscious state, or some good ideas for that large group of people who spend hours each night in insomniac hell. 

Here's a few hints that can help. Certainly, if your sleep patterns are not satisfactory, it won't hurt to try these non-drug ideas. 

· Sleep in a cool room. Research suggests that temperatures below 70 degrees Fahrenheit is most conducive to restful sleep. Every time I sleep in a hot, stuffy room, I pay a price for it the next day. At the same time, if I don't have enough blankets to keep me warm in a very cold room, I shiver all night long, and that also distracts from sleeping. 

· Develop a ritual before you fall asleep. Create patterns that you can regularly follow, perhaps starting at least a half hour before you expect to be asleep. Think about how parents behave with their small children. Parents create lengthy rituals for their children: dinner, then a little play, then a bath, then a story, then perhaps something to drink or a small bite to eat, and then those last little regularly repeated statements we offer them: "Go to sleep darling. Tomorrow is going to be another great day." or "Mommy or Daddy loves you." or "Pleasant dreams." or "Don't let the bedbugs bite." Then we slowly back out the door. Some parents check under the beds to make sure there are no monsters, check the closest for monstersand they do it nightly. What makes us think we wouldn't sleep better with a few ritualized patterns. Ask parents what happens to their children's sleep patterns when they disrupt these patterns. 

· Perhaps most importantly, remind yourself that if you have an occasional night when you cannot sleep, that it is not a major problem. What is important is not that you sleep, but that you relax. Whether you stay in bed or get out of bed to sleep is not so important. It is important, however, that you relax. If you are awake all night long, you can relax all night. You will get through the next day just fine. 

Happy dreams, and don't let the bed bugs bite! 

Janelle M. Barlow, Ph.D. 

Author of The Stress Manager

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