Help! I can't sleep... SOS?!

Help! I can't sleep... SOS?

Ever since I started middle school, I can't go to sleep! I don't drink coffee or anything like that but I need many tips! Help!
PS Don't think about warm milk with honey or just shut my eyes. I did it and guess what? After I drank the milk I had to go to the bathroom, and shutting my eyes until the morning???

- 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.

* Let go of your worries. Your presentation at work tomorrow. That fight with your spouse. That lousy test score. None of these worries are helping you sleep. So how do you let go of your anxiety? Keep a notebook by your bed and jot down any problems you’re having – along with possible solutions – before you go to sleep. Outlining a “plan of action” will make your problems seem manageable, and that’ll help you fall asleep.
* Cut the lights. Bright lights send a signal to your brain that you should be awake. So avoid them 2 to 3 hours before bedtime. According to Dr. Michael Breus, author of Good Night, you should expose yourself to no more than 60 watts of light when you’re winding down for bed – that’s the amount in a low-wattage lamp light bulb.
* Get up after 20 minutes and go into another room. The bedroom needs to be associated with sleep – not with being restless. So head into the living room and do something until you feel drowsy. But don’t get on the computer or watch TV - the glow of the monitors mimics daylight, which tricks your body into staying awake longer. You need to do an activity where you can keep the lights low – so your body can get tired. So listen to relaxing music or do some light reading.

- Your bedroom is sabotaging your sleep! But a few simple changes can help you sleep like a baby. Here are the top sleep-sapping culprits, and what you can do about it. These tips come from Prevention magazine.
* You have messy piles of papers all over the bedroom. A cluttered sleep environment makes for a cluttered mind – and that’ll keep you up at night. Why? Because disorganization causes constant stress. And studies show that stress is the number one cause of short-term sleep problems. So get anything non-sleep related out of the room.
* Your room glows in the dark. Light from streetlamps, alarm clocks, and DVD players can keep you awake. But even a small amount of brightness is strong enough to enter your retina when your eyes are closed. And that sends a signal to your brain that upsets your internal clock and tells you it’s time to be awake. So make sure the room is dark.
* You cough and sneeze all night. That’s because you’re sharing your bed with millions of dust mites. And their residue triggers your allergies. So, vacuum and dust regularly, and crack open the windows and doors. A recent study found that increasing a room’s airflow is one of the most effective ways to cut down on dust mites.
* You keep jerking awake to different noises. Surprisingly, it’s not the sound that’s waking you, it’s the inconsistency of the sound that’s disruptive. So, turn on a fan which will act as white noise, blocking out disruptive sounds.
* Fido! According to the Mayo Clinic, more than half of pet owners admit that their animal disrupts their sleep every night. So, have your dog sleep next to your bed – not in it. Also, cats are nocturnal, so keep them out of the room altogether. And the perfect temperature for sleep? Between 60 and 65 degrees. It’s cool enough to reduce your body temperature which is a key ingredient to a deep and restful sleep.

- 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 go see your doctor.