Sweet Dreams

We've all been there: You wake up at 3 a.m., worrying about that work project or dirty dishes in the sink. You finally fall asleep, but your alarm goes off mere hours later.

You're left bleary-eyed and exhausted again. Although one in three Americans doesn't get enough shut-eye, according to the Centers for Disease Control, a good night's sleep is possible. Just ask psychiatrist Darryl Appleton, M.D., who runs theAppleton Clinic in Boca Raton and Toronto and is an expert on the research, evaluation and treatment of sleep disorders.

Watch your caffeine consumption. Caffeine can remain in your system for hours. Avoid caffeine within three hours of bedtime, says Dr. Appleton. For many people, it impairs their ability to fall asleep easily. Love your mattress.

An uncomfortable mattress can prevent quality sleep. If you need a new one, look for a store or website that will let you try one at home for at least 30 days, he says. Or find a hotel that has the mattress you like, and take it for a test drive.

Avoid heartburn triggers. Citrus fruits like oranges, lemons and grapefruits are highly acidic and can trigger heartburn, which may make it difficult to fall or stay asleep, says Dr. Appleton. Other foods that can cause heartburn include garlic, peppers, onions, tomatoes, peppermint and carbonated beverages.

Take a bath. A warm bath helps cool your body temperature as the moisture quickly evaporates from your skin when you step out of the tub, he says. Take a warm bath about one hour before bed. The drop in your core body temperature will help you fall asleep easier. Jot down your thoughts.

Does your mind start to race when your head hits the pillow? Designate a seat in your house as a thinking chair,' says Dr. Appleton. Here, put aside time each day to worry and write your thoughts on paper. Worry at a specific time, and clear worries from your mind. O