With more than 60 million people suffering from different forms of insomnia in the United States, important to know that some insomnia can be prevented and treated with simple behavioral changes. While short-term insomnia is often treated with sleeping pills, taking these medications over a long period is not recommended because of the chance of addiction and other serious side effects.

Secondary insomnia comes about because of another medical or emotional condition, including arthritis, asthma, depression, cancer, pain or medications that interfere with sleep. Chronic insomnia occurs because of chronic pain or illness, such as depression, chronic stress or chronic pain. Here are some tips that may prevent or help your insomnia.

1. Stop drinking caffeine, smoking or drinking alcohol after 2 p.m. Nicotine and caffeine are stimulants and exacerbate insomnia. Alcohol often makes people wake up during the night.
   
   
2. Eat your heaviest meal at lunch, not dinner. Have a light meal at dinner and a snack at bedtime. Good snacks are milk, a few crackers or some other type of carbohydrate. Milk contains l-tryptophan, a naturally occurring amino acid which helps relax the sleep center of the brain.
   
   
3. If you exercise regularly, don't do it at night because the exercise will wind up stimulating you instead of relaxing you. Do consider taking up regular exercise, however, because exercise releases endorphins. These hormones in your brain help relieve pain and stress.
   
   
4. Take a warm bath, read a book or listen to music before you go to bed. Many people find these relaxing activities help them get to sleep.
   
   
5. If your mind won't turn off because of your busy lifestyle, make a list of things you have to do the next day.
   
   
6. Create a comfortable bedroom environment. Make sure the room is quiet and the temperature is comfortable. If light bothers you, use a sleep mask to block it. Earplugs are great for reducing the noise level.
   
   
7. Establish a routine by going to bed at the same time every night. Set your alarm for the same time each morning. Routines help your body understand when it is time for sleep. Avoid taking a nap during the day so your body's sleep mechanism doesn't get confused.

By following the above tips, you'll be on your way to helping relieve your insomnia. For more tips, visit the following Web site: http://www.well.com/user/mick/insomnia/.

By Ellie Kuykendall