Many old-fashioned remedies for sleeplessness work, and work well. Next time you find yourself unable to sleep, try these time-tested cures.

• Avoid caffeine in all forms after lunchtime. (Coffee, tea, chocolate, colas, and some other soft drinks contain this stimulant, as do certain over-the-counter and prescription medications. Check the labels for content).
• Avoid long naps during the day. (Naps decrease the quality of nighttime sleep).
• Avoid more than one or two servings of alcoholic beverages at dinner time and during the rest of the evening. Even though alcohol is a sedative, it can disrupt sleep. Always check with your doctor about using alcohol if you are taking medications.
• Have food items rich in the amino acid L-tryptophan such as milk, turkey or tuna fish before you go to bed. Eating foods with carbohydrates such as cereal, breads and fruits may help as well. (Do not, however, take L-tryptophan supplements).
• Take a nice, long, warm bath before bedtime. (This soothes and unwinds tense muscles, leaving you relaxed enough to fall asleep).
• Read a book or do some repetitive, tedious activity, like needlework. Try not to watch television or listen to the radio. These kinds of distractions may hold your attention and keep you awake.
• Make your bedroom as comfortable as possible. Create a quiet, dark atmosphere. Use clean, fresh sheets and pillows, and keep the room temperature comfortable (neither too warm nor too cool).
• Ban worry from the bedroom. Don't allow yourself to rehash the mistakes of the day as you toss and turn. You're off duty now. The idea is to associate your bed with sleep.
• Develop a regular bedtime routine. Locking or checking doors and windows, brushing your teeth, and reading before you turn in every night primes you for sleep.
• Count those sheep! Counting slowly is a soothing, hypnotic activity. By picturing repetitive, monotonous images, you may bore yourself to sleep.
• Try listening to recordings made especially to help promote sleep. Check local bookstores.
• Don't take over-the-counter sleeping pills or friends' or relatives' sleeping pills. Only take sleep medicine with your doctor's permission.