I fell asleep at my desk twice last week, once at 
home and once at the office. I banged my head on my monitor and still have a tender spot, but what really hurts is that because I am sleeping so little I am robbing myself and my employer of my best efforts.
I have a long list of suggestions from Dr. Joseph Mercola on how to improve sleep. To start, I've picked three to do faithfully, beginning today.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
No TV before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. [Y]ou might wind up unintentionally reading for hours, "just a few more minutes," instead of going to sleep.
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