The following is the first in a series of News Transmission articles from the Corporate Health and Safety Department on coping with common stress issues. Each article will discuss a specific type of stress and outline coping techniques to improve your quality of life.

Sleep disruption can transform an already stressful day into a literal nightmare. Lack of sleep or poor sleep can actually increase your stress by creating exhaustion, depression, inability to concentrate, and even put you at greater risk for accidents or injuries. Coping with sleep problems may take some effort, but your quality of life can improve dramatically, and the results are worth the effort.

The best way to get to sleep is to slow your metabolism prior to going to bed. Avoiding certain activities in the hours before bedtime helps. Here are some brief guidelines for activities to avoid:

• Consuming caffeine (coffee, tea, sodas, etc.) - 5 to 6 hours
• Exercising - 3 hours
• Eating - 3 hours
• Housework - 2 hours
• Exciting or scary movies, TV, or reading - 1 hour

Other ways to cope with sleep problems include:

• Engaging in aerobic exercise several times per week to improve your sleep and mood. Consult your primary care doctor before starting any new exercise routine.
• Keep a routine for when you go to bed. Even swing shift employees should try to maintain the same routine, regardless of their shift.
• If you are a daytime sleeper, consider using sound machines (rain, wind, ocean sounds, etc.). Also, turn off your phone ringer if it is safe to do so.
• Consider a home remedy. Warm milk or small amounts of turkey have mild sedative effects.