sleepless...what I can do?

There are many different breating techniques that you can use to slow your entire metabolism down and create a sense of drowsiness around you. You can use these lying down until you fall asleep. It's incredible how much the way you breathe affects your entire body and mind.

It's late at night and you toss and turn. Your head is aching and you are getting impatient coz your eyes won't send you to dreamville. You look at the clock. It's 1:20 AM. You've been lying in bed since 10 PM. The tick-tocking of the clock seems getting louder. You force your eyes to close but your eyelids keep popping. I hate it when this happens. I had sleepless nights when I had hyperacidity. No matter how I tried can't sleep. Finally it's 5 am and tired of being up the whole night I finally dozed off only to be awaken by the neighbors a few minutes later. For four days I agonized with sleeplessness. Stress. It's the culprit. If you are overworked, try to find time to destress. Treat is as soon as possible. Try also to go to bed early. It's better to get up at 4 or 5 am than to sleep late and get up late.

if you're not lactose intolerant, drink a glass of milk (lukewarm) before going to sleep, then see to it your room is pitch black when you turn off the lights (only if you're comfortable with it). when you're lying in bed, focus your mind on thinking/counting those sheeps jumping over the fence ..mehehehe..

I suggest you read my article on ways to fight sleep deprivation and tell me how effective it is....

When I can't fall to sleep, I start counting my breathes backwards from 1000. Sometimes my mind strays and I have to refocus and start again but it always works for me.

Stress could be a big factor of insomnia. Before you go to bed, relax and have a warm glass of milk, read a book and get your mind of things. Think about positive things in your life and at the same time to breathing techniques. You could also buy Valerian tea, which will calm you down, but it doesn't taste good.

Melatonin and valerian are two natural sleep aids. They are inexpensive and over-the-counter. If you think it is stress, you can get a self-hypnosis tape or CD and try it. Even if it doesn't relax you enough to sleep; the session will leave you feeling refreshed so you aren't dragging the next day. (I usually use it on the rare occasions when the sleep aids don't work.) These all help short term. Long term - try tai chi, yoga, or meditation - they are all good; but, it takes time for them to be really effective.

i think, calm pills.

As much as possible, refrain from taking pills for you to sleep. Try the natural way like, drinking warm (not hot) milk or just read a book. Stress and too much thinking are major factors why you couldn't sleep. Try to relax and free yourself from unwanted thoughts.

make a fisical exercice

Since you are a man I'd say maybe read good book before you sleep or take a short walk after dinner. It could be your digestion too. My husband used to watch comedy central and laugh to release his stress so he can sleep.