What can I do that helps me sleep when I lay in bed instead of toss and turn?

Answer 1

- Here's how you can get a sound night's sleep. These tips come from Dr. Gary Zammit from the Sleep Disorders Institute in New York.

* Start in the morning by drinking an espresso instead of regular coffee. I know it sounds backwards, but here's why it works. A large regular coffee can have 375 milligrams of caffeine. A little shot of espresso only has 90! Just be sure you have your espresso before 5pm so it wears off before bedtime.
* Another tip: play some music. Music may be the key to a good night’s rest. Studies show that healthy adults usually drift off within 30 minutes. But after the age of 50, people have more trouble falling asleep – and staying that way. But music helps. According to Bottom Line Health, music works like a sedative by reducing the amount of nor-adrenaline – a stress-related brain chemical – that circulates through the blood stream. In studies, the most effective types of music were piano versions of popular “oldies,” New Age, harp, classical and slow jazz.
* And if your sleep is interrupted and you wake up, think of the beach. Close your eyes and visualize the ultimate beach-scape. But use all your senses. Think about what the air would smell like, what the waves would sound like, what the sand would feel like between your toes. Dr. Zammit says patients with sleep problems who tried this technique fell back asleep 60% faster than those who tried reading or watching TV and usually in about 10 minutes.

- Here's how to boost your energy (after a sleepless night) the next day:
* First, take a proper nap. Rumor has it that sleeping more than 30 minutes during the day will make you feel more tired than no nap at all. But research shows a 60-minute afternoon nap can actually sharpen your mind provided you sleep between 3 and 4 p.m. Why does it have to be then? Because you've already been awake awhile, so you're more likely to sleep soundly, and your nap will be much more energizing.
* If you don't have the time to nap, just sit up straight. You get tired when you're hunched over, because your muscles, ligaments and joints have to work harder when they're out of alignment. Poor posture also decreases the flow of blood and oxygen to your brain by as much as 30%.
* Another trick to help keep you energized after a sleepless night is--Eat something every 2 hours. It helps keep your blood sugar high, which boosts your energy level. Try something high in protein, like a handful of peanuts, or some turkey jerky. But skip the sugary treats. When your sugar levels crash, you'll be even more tired than before.
* And the final tip on finding energy after a sleepless night is--Take deep breaths several times a day. For about 30 seconds, fill your lungs, hold your breath, and release, over and over again. That'll boost your oxygen level, and cause a positive spike in your mental alertness.

If you still cannot sleep, just ask the doctor.

Answer 2

hey jenniffer
hope i be of help to u and others since i know something strongly from experience about food/health/diseases. refer my website when u have time. if u look at it for long, u may fall asleep ha ha ha!
01. reading a book helps. read comics light reading
02. my advice: unless the brain/ head is cool enof, u wont get sleep. touch the top of head at night in bed, is it hot.
keep a fan at your head even if u have a/c . take bath at night pour more water for head. try putting a putti that is a icewater dipped hanky over your eyes while lying down to sleep.
if you have not eased your bowls this problem happens. the 19 yr old son of an answrr, may have this constipation problem i think. it may be a wild guess. i may be wrong.
ca's u cant tell health from this long and far.
in case of constipation or doubted constpn, eat one apple at night daily.
drink a glass of warm water with 3 teasponns of honey in it stirred u will get sleep . try.

03. the last reason is difficult to solve. it is a psychology issue. some thing is troubling your mind your subconscious, u are demanding and expecting the world to help you to understand u but that is always failing u. that may be the reason.
or some frustration in relationships, home, domestic violence, or your own nature your ego cut your ego, renounce many things try to be simple. go to a cool place peaceful, stay for somedays and come back. if going too far change your house. well ill be happy if my answ is of use to you


param
sunflowerdance.com
poet writer health activist at 55 yrs india

Answer 3

In addition to the well-worn method of contracting and expanding each muscle in turn, starting with the extremities (the feet) and working your way up through the arms and neck and facial muscles...

DEEP BREATHING
1. take a very deep breath as if you were going to sing an aria in an opera, expanding everything from the diaphragm up, and do it steadily and evenly to the count of 5
2. hold it for a count of 5
3. breathe out just as steadily and evenly to the count of 5
* this is used with patients who are so anxious with angina that they are in danger of having the heart attack they fear
** don't do more than 5 of these

TENSE AND RELEASE
1. tense your entire body as much as you can until you are so rigid you feel electric
2. when you release the tension, you will notice the difference between tension and relaxation, and your body will respond better and better to the relaxation

FLOATING ON A CLOUD
1. imagine yourself floating on a cloud, without falling through or from the cloud
2. when you feel yourself slipping, focus all your mental energy on keeping you steadily and evenly on the cloud

BECOMING HEAVIER AND HEAVIER
1. imagine yourself pressed to the ground, the floor, the mattress
2. the gravity is forcing you farther and farther down
3. keep focusing your mental energy on feeling heavier and heavier
4. let your mind dwell on how you are so heavy, that you can't move

CREATIVE VISUALIZATION
1. imagine yourself on Venice Beach in California or wherever "free spirits" hang out
2. see a "free spirit" blowing bubbles
3. concentrate on the bubble as it gets bigger and bigger
4. see the bubble so large that it could encompass you (or a coworker or some problem at work or other relationship or situation)
5. see as the bubble touches the sidewalk and all that's left is the color of the soap bubble bursting

PRAYER
1. thank God that He has some reason or purpose for having you available to Him for some purpose (having you awake)
2. pray for people--you don't need to know who they are--or your country or politicians or those in need or poverty
3. be sure you start with yourself...physically, psychologically, mentally, emotionally, financially

WARM MILK
1. it gets you out of bed
2. if you're one of those people who needs to walk around before you can get drowsy again, this should have a twofold benefit

GOOD SLEEP HYGIENE
1. don't exercise within a couple hours before bedtime
2. don't have a heavy meal within a couple hours before bedtime
3. if you smoke, don't have a cigarette immediately before turning out the lights
4. don't take a hot shower or bath--it's counter intuitive, but it will increase your metablism---a warm shower or bath will relax you

Answer 4

Glass of warm milk beforehand. No caffeine, not even colas. I also find that an electric blanket helps, because being warm makes me sleepy. And get up at the same time every day, even if you haven't had enough sleep, because then you'll be sleepy the next night and can get back on course.

Answer 5

Try reading a book or a mag. I go up half an hour before I go to sleep and have a read, I find that relaxing . Maybe a hot drink of hot chocolate might help too?

Answer 6

I don't know, but I hope someone answers this cuz my 19 yr old son has the same problem! He can lay there quiet, in the dark, for hours & can't fall asleep. He's tried lots of things, but none have worked. I hope someone gives us some good suggestions!!!! Good luck to you, I know it must be very frustrating as well as tiring!!

Answer 7

Our bodies are made to move - when we don't move, our body takes it out on us in various ways. Not being able to sleep is one of the ways. Exercise every day doing something you like - dancing, yoga, running, cycling, etc - and you'll sleep. It's not as easy as taking a pill and takes effort, time and sweat - but it works .

Answer 8

Ambien CR...I'm out of mine ....if I had some I would not be answering this at this time of night!
I turn on the weather channel sometimes....it puts me to sleep.

Answer 9

If you consume caffeine, try cutting back. Reading helps me sometimes.

Answer 10

dont drink hot chocolate.... chocolate has caffeine in it, try warm milk instead... otherwise reading is a good idea