How to Sleep Well, Chemical Free

ALBANY, N.Y. -- Doctors don't debate: There's nothing like a good night's sleep, achieved without chemicals. But "we are clearly a hard- working society and we don't place the kind of value on sleep that we should," said Dr. David Strumpf, medical director of a sleep laboratory. Strumpf strives to convince patients of the importance of good "sleep hygiene" practices like avoiding caffeine and exercise within six hours of sleep, and establishing a relaxing pre-sleep ritual. "People for the most part ignore the things we tell them."

Indeed, the National Institutes of Health estimates that more than 50 million Americans suffer from insomnia. The best prescription for effective sleep, however, is also the most difficult: To re-establish good sleep habits.

"There has been a lot of information gained over the last 20 years as to how and why we sleep, apart from drugs," said Paul Glovinsky, clinical director of a sleep disorder clinic and co-author of a book about nondrug treatments for sleep problems, "The Insomnia Answer," available from Perigee Trade in early 2006.

Some effective tactics for natural sleep:

-- Sleep restriction therapy, in which actual bed time is coordinated with sleep time. So if you sleep only four hours a night, limit bed time to four hours. "Sleep becomes more predictable," Glovinsky said. "You build up a sleep drive because you cut yourself short of bed rest."

-- Guided imagery and relaxation training.

-- A hot bath about four hours before bed time will raise body temperature, and "when we raise our body temperature we raise our brain temperature. As that brain temperature is cooling, we fall into a deeper sleep," Glovinsky said.

Strumpf suggests his patients:

-- -Avoid caffeine and exercise within six hours of bedtime.

-- Go to sleep and wake at set times.

-- Develop a relaxing pre-sleep ritual.

"Don't eat within 2 to 3 hours of that time. Leave a period of time to wind down before going to bed," Strumpf said. "People work into the night and then say, 'OK, time for bed, lights out,' and then ask 'Why am I not going to sleep?' That's a lot of what triggers the need for sleep aids." Editor Notes: (For use by New York Times News Service clients.)(With: GOOD-SLEEP)