by Lisa Lemke

Created on: January 05, 2008   Last Updated: June 29, 2009

As you toss and turn, you glance at the clock for the third time in 45 minutes. It reads 4:37, you sigh and stare at the ceiling, then think, "I have to be up in a little over an hour and I haven't slept a wink". Frustrated you turn on your side.

Everyone can relate to having those sleepless nights spent tossing and turning only to wake in the morning totally exhausted. For occasional sleepless nights over the counter medications are OK, but they should never be used long term unless advised by a medical professional, as they can be habit forming. If you suffer from frequent insomnia or wish a non-drug approach there are many things that can help you get a better night sleep.

1. See your doctor, especially if the changes in your sleeping habits are sudden or severe. Sometimes sleeplessness can be a symptom of other medical conditions, so you want to rule out any possible medical explanations.

2. Get rid of that clock at your bedside table. Psychological stress and anxiety about time passing and needing to get to sleep will only make it harder for you to relax and fall asleep.

3. Try to stay in bed and keep your surroundings quiet and dark. There are conflicting ideas here, as some professionals will suggest getting up and doing something else rather than tossing and turning. The idea behind keeping the room dark and staying in bed is based on research about our natural body rhythms. Research suggests our bodies may regulate themselves using day and night cycles. Turning on a light and reading or watching television may interfere with this light and dark cycle.

4. Alternatively, another school of thought is to go and "do" something else until you feel ready to sleep. While this may seem to contradict staying in bed, it may help too. The key is to choose an activity that's is relaxing and not over stimulating. Soft music, a soothing bath or meditation may be helpful. Do not be intimidated by the word meditate. Meditation can be a highly refined practice or as simple as counting each breath as you breathe in and out.

5. If you find your mind is racing and you can't seem to shut it off to sleep. Instead of keeping the list in your head, write it out on paper. The physical act of writing on paper, sometimes can allow you to set it out of your mind so you can sleep. Obviously, most often this should be something you do earlier in your day so that your head is empty and ready for sleep. However, if it is 4 a.m. and you are writing tomorrow's to do list over in your head,

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