DEAR DR. GOTT: My husband and I are senior citizens, and we have a terrible time adjusting to the time change in the spring and fall. It causes havoc with our sleep routine. We wake up between 3 a.m. and 4 a.m. and then can't get back to sleep. Who wants to get up at that hour? It would think this is a health issue. About the time we almost get adjusted and start to get more sleep, it's time for the time to change again. I have mentioned this to people of all ages, and they agree with me that it affects everyone. What can we do to leave it at central time so we can all feel better?

DEAR READER: Adjusting to time changes can be a challenging problem because it requires a resetting of our biological clocks. There are some solutions, but one of the most common is used by many pilots who fly internationally.

Melatonin is a naturally occurring compound. It is manufactured in our brains when it is dark, which causes us to feel sleepy and go to bed. However, for this to be effective, it must be completely dark, because once our eyes, even if they're closed, are exposed to light, the melatonin production stops, causing us to wake up. Speak to your physician before taking melatonin so he or she is aware of your sleep problems and can be prepared should you decide the melatonin is not for you.

Simply take the melatonin one hour before you plan to go to bed. Be sure not to expose yourself to unnecessary light during this one-hour period. One hour later, go to bed in your dark bedroom. You should have no problem falling asleep. If you do, try taking a slightly higher dose until you find the one that is right for you but do not exceed the package's direction unless your physician has told you it's OK.

Melatonin, unlike sleeping aids, is safe, inexpensive and not habit forming.

As far as changing daylight saving time, I don't know what could be done other than moving to Arizona or Hawaii, which do not observe it. (The Navajo Nation Indian reservation in Arizona does observe it.)

To give you related information, I am sending you a copy of my Health Report "Sleep/Wake Disorders." Other readers who would like a copy should send a self-addressed, stamped No. 10 envelope and $2 to Newsletter, PO Box 167, Wickliffe, OH 44092. Be sure to mention the title.

DEAR DR. GOTT: My husband is 74 and has always had trouble sleeping. He has tried every prescription sleep aid and most of the over-the-counter ones, but none seem to help. He dreams every night about things he did when he was working but has not worked since 1985.

DEAR READER: Your husband, like the reader above, would probably benefit from the use of melatonin. It is safe, inexpensive and not habit forming. It is available over-the-counter in the vitamin-and-supplement section. Good luck.

Doctor Gott is a retired physician and the author of the book "Dr. Gott's No Flour, No Sugar Diet," available at most chain and independent bookstores, and the recently published "Dr. Gott's No Flour, No Sugar Cookbook."