What the sleep researchers say: The National Institutes of Health reports that 80% of people with insomnia are believed to have “ secondary” insomnia, which means it is a symptom or side effect of another health condition.

PHOTO: COR Y SORENSEN

5. PUT THIS BAD HABIT TO BED: A poor diet, too much caffeine and a nightcap. What you eat (and drink) during the day can affect your sleep quality—and your ability to wake up energized. Limit your consumption of coffee (or any caffeinated beverage), and start your day with a protein-rich breakfast, such as a couple of eggs, or slices of turkey and cheese. Protein stabilizes blood sugar, which

dampens appetite and helps you avoid up-and-down energy levels. While starch-heavy meals such as pasta may help you fall asleep, they can leave you feeling sluggish the next morning. And skip the nightcap. Although alcohol may help you drift off to sleep, you’ll have a lighter and less restful sleep—and may have to get up to go to the bathroom in the middle of the night.

What the sleep researchers say: One study found that a high-carb meal of jasmine rice (mixed with veggies and tomato puree) four hours before bedtime cut the time for participants to fall asleep by half (as compared to the same meal prepared with long-grain rice, or the jasmine rice meal

Heat to Treat. Putting a

lavender eye pillow in the

microwave activates its calming

scents (plus, heat soothes sinuses).

eaten only an hour before bedtime). The ideal evening meal or snack is the one that works best for you. Experiment with different foods and note their effects on your sleep time and quality. For some, a bedtime snack of whole wheat bread with nut butter works wonders. For others, a small cookie and glass of milk does the trick.