The 6 big sleep buster

CEBU, Philippines – At some point or another, it happens to everyone: You can't sleep. When you finally drop off, the alarm buzzes a second later. Then you can't get up. And then it gets worse: When you finally drag yourself out of bed, you look like you know what.

Can't imagine why the sleep gods had it in for you? Think about what you ate the night before, says Elizabeth Somer, RD, author of "The Food & Mood Cookbook." Any of the following - or a combo of these - can leave your body on uneasy street for hours.

1. Spicy Foods.

Garlic, chilies, cayenne, and other intense spices are yummy going down but can keep you up with heartburn or indigestion. Careful with MSG too, as it can trigger dreams that are a bit too vivid.

2.  A Big Dinner.

An overstressed digestive system takes hours to settle down and there's nothing restful about that. When sleep's critical, make lunch your largest meal of the day and enjoy a light 500-calorie dinner early in the evening.

3. Raucous Veggies.

Eat those good-for-you-but-gassy foods, like beans, cauliflower, broccoli and sprouts, in the middle of the day. A tank full of gas can keep anyone up at night.

4. Speed Eating.

Relax and enjoy meals to avoid swallowing air, another common cause of midnight tummy trouble.

5. Nightcaps.

Alcohol may make you drowsy at first but later on it disturbs sleep patterns and leads to awakenings and restlessness. A 4-ounce glass of wine with dinner won't hurt, as long as it's not within two hours of bedtime.

6. Coffee after breakfast.

Caffeine can linger in your body for as long as 12 hours. So if you're often wide-eyed way past your bedtime, make sure to free your body of caffeine for at least 12 hours prior to bedtime. Skip tea, chocolate, cola, or whatever other caffeine culprits.

If that doesn't work and you're still watching the clock at 2 a.m., try to wean yourself off of morning coffee.  Then stay caffeine-free for two weeks. If you begin to sleep better, then you know that caffeine is not your friend. If the results are inconclusive, "Try adding back a cup or two of coffee or tea in the morning and watch what happens," says Somer. "But if the previous sleeplessness comes back, cut it out."

Getting six to eight hours of sleep a night doesn't just make your eyes bright, your skin happy, and your mind sharp, it can also make your real age as much as three years younger.