To ensure a healthful night's sleep, try these Guidelines :

1. Plan on a daily transition from stimulating activities to less active, relaxing pursuits up to 3 hours prior to sleep---such as reading, listening to music, soaking in a warm bath, or taking a walk.

2. Two hours or less prior to bedtime, eat only foods that are rich in complex carbohydrates and tryptophan and contain a 2:1 ratio of calcium to magnesium in chelated form, augmented with high optimal intake of vitamin B complex (especially B-5 and B-6).

3. Avoid consumption of caffeine, alcohol, or foods rich in tyrosine or tyramine at least 6 hours before going to bed.

4. Avoid stimulating arousal from exercise, stress, or medications at least 6 hours prior to sleep.

5. See if you can synchronize your sleep pattern with available sunlight by developing the habit of going to bed when the sun sets and waking near the time when it rises. While this is not always possible, you can try to reinforce your basic sleep cycles (circadian rhythms) by providing a dark, quiet environment for sleep.

6. If you nap between two-a-day workouts, attempt to sleep for at least 90 minutes to complete a deep-sleep cycle for optimal recuperation and muscle mass growth during sleep.