阅读理解。 Some 30 million Americans suffer f

Neil B. Kavey, MD,
Director, Sleep
Disorders Center,
New York Presby-
terian Hospital

The sleep specialist. Try behavior changes
and proper use of medication. At night, keep
away from bright light. In the morning, open
the shades and go out for a walk, to tell your
brain, "This is, the beginning of the day."
You can try OTC sleep aids, but if you suffer
for more than three weeks, see a doctor.
Drugs are safe when used properly, and better
than the consequences of not sleeping.

Cerald Lemole,
MD Associate
Medical Director,
Christiana Care
Center for Heart
and Vascular Heal-
th, Wilmington,
Delaware.

The alternative source. Stress often plays a
role in insomnia, so try to change your reaction
to it. Don't exercise or eat at the end of the day,
and avoid or limit caffeine, alcohol and nicotine.
Enjoying a warm bath can help. Also, try taking
l,000 mg of calcium (钙) (it may calm your
muscles and nerves, helping you sleep ).

Lisa Derosimo,
MD, Owner, The
Weight and
Wellness Center,
Jupiter, Florida

The nutritionist. Go to bed and get up at the same
time daily. Keep your room dark and quiet, and
remove distractions (no working in bed). Have a
cup of herbal (草药) tea, such as chamomile (甘菊),
to relax your body. And remember, people who eat
a healthy diet of whole grains, fruits and vege-tables,
and low-fat protein feel better and sleep better.

Sandra McLanah-
an, MD, Medical
Director, Integral
Health Center, Buckingham,
Virginia

The mind/body pro. Lying in bed, starting from your
legs and moving up to your head, tense your muscles
one at a time, then release. Your body will feel more
relaxed, like a rubber band after it's been stretched.
And try alternate-nostril (鼻孔交换的) breathing. Exhale
(呼气) through one nostril, using your fingers to close
the opposite nostril. Breathe in and out; then switch
back and forth.