Nothing is more frustrating than not being able to sleep. Tossing and turning.  Your mind is racing. What can you do?  
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[Tips from Stanford sleep expert Dr. Dement  www.stanford.edu-dement/howto.html]

Sleep only when sleepy.  This reduces the time you are awake in bed.

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.   Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps.  This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep  less that one hour, before 3pm.

Get up and go to bed the same time every day.  Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

Refrain from exercise at least 4 hours before bedtime.  Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

Develop sleep rituals.  It is important to give your body cues that it is time to slow down and sleep.  Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Only use your bed for sleeping.  Refrain from using your bed to watch T.V, pay bills, do work or reading.  So when you go to bed your body knows it is time to sleep. 

Stay away form caffeine, nicotine and alcohol at least 4-6 hours before bed.   Caffeine and nicotone are stimulants that interfere with your body's ability to fall asleep.  Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine.  Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep. 

Have a light snack before bed.  If your stomach is empty, that can interefere with sleep.  A heavy meal may interfere also.

Take a hot bath 90 minutes before bedtime.  A hot bath will raise your body's temperature, but it is the drop in temperature that may leave you feeling sleepy.


*Sleep patterns can affect your functioning in many ways.  It can cause oversensitivity to things that you probably would not pay attention to if you had consistent sleep patterns.  Treat your body to a good night's sleep.  Your mind will feel rested in the morning.