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

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

- 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.