It’s 2 a.m. and you’re still thinking about tomorrow’s meeting. Eyelids clamped shut, you try willing yourself to sleep. The pillow feels like the kids used it for first base. You punch it from every angle in an attempt to fluff it, but to no avail.

You turn over and resolutely burrow into the mattress. Ridges that you hadn’t paid much attention to before dig maliciously into your hips and shoulders. With every movement, your body finds a new pocket of discomfort. Desperation sets in. It’s going to be a long night…and tomorrow’s going to be even longer.

Sound familiar? Even if insomnia isn’t a chronic problem for you, everyone has experienced the waking nightmare of a sleepless night. And most of us just ride it out, making it more torturous than it really needs to be.

The next time you have a sleepless night, don’t fall into the usual traps. Willing yourself to sleep never works. Tossing and turning rarely solves the problem (and may cause your partner to join you in your distress). As the tension in your mind and body increases, the Sandman’s visit can be postponed indefinitely.

Instead, try to simple, proven techniques designed to turn off the mind and relax those tight muscles. Ten of the best tips for getting to sleep, offered by the Better Sleep Council, are:

1. Progressive Muscle Relaxation (PMR) – alternately tense and relax your muscles in groups, starting from your toes up. Tighten for 5-10 seconds, then release for 15-20.

2. Yoga – Try this gentle exercise: Inhale to a count of five, raise your arms backward over your head until they touch the mattress. Make two fists and raise your buttocks. Tense and stretch every muscle, even your face. Then, arms still raised, let all the tension drain from your body.

3. Light a Candle – But only in your mind. Focus on the flame, dismiss all thoughts that cause it to flicker. As it burns steady, your mind becomes serene.

4. Sandman’s Snack – Certain foods can act as a natural sleeping pill. Milk, eggs, tuna, cottage cheese, cashews, turkey and sardines (with bones) are high on the list.

5. Nightcaps – Warm milk and herbal tea (especially chamomile) can soothe you to sleep. If the nightcap is alcoholic, make sure it’s just one.

6. Fantasies – Imagine yourself on a tropical beach, strolling through a meadow, sitting near a babbling brook. Feel the sun, inhale the fragrances, listen to the water. Relax.

7. Deep breathing – Take five deep breaths, and as you count each one, say to yourself, “I’m getting more relaxed, peaceful and serene. I’m slowly falling asleep.” Concentrate only on this message.

8. Splashdown – A warm bath can induce drowsiness because the warmth sends blood away from the brain to the skin surfaces. But too hot or cold can have the opposite effect, making you feel invigorated.

9. Mind games – Imagine you’re writing six food high numerals on a blackboard. Start at 100 and count backwards. You probably won’t make it to 50.

10. Counting sheep – The oldest trick in the world really works. It distracts both sides of the brain with a soothing, repetitive activity – the right side sees the image, the left does the counting. You literally bore yourself to sleep.

Before the Lights Go Out

If insomnia is more than an occasional problem for you, or better yet, you want to make sure it never becomes one, check your daytime habits. What you do, or don’t do, as part of your daily routine can make a big difference in the quality of your nights. See if you can spot the bad habits that rob you of a good night’s sleep in the Better Sleep Council list:

1. No regular exercise – Daily physical activity works away the tensions – without it, you carry them right into bed with you. But don’t overdo just before bedtime or you’ll prepare your body for action, not rest.

2. Irregular hours – An erratic schedule can disrupt your biological rhythms. Ever had a case of “Sunday Night Insomnia” as you try to get back to your weekday schedule after a weekend of late nights?

3. Too many stimulants – Coffee, tea, chocolate and many soft drinks are the prime offenders when it comes to caffeine. Even if you had that last cup hours ago, it can still cause sleeplessness. And nicotine, according to recent research, can be just as potent.

4. Late meals – A quiet dinner for two after the kids’ bedtime can be nice, but heavy or spicy meals can force your digestion to work overtime and keep you awake. Dieters can have a problem, too. Don’t go to bed hungry; have a light snack.

5. One more for the road – Overindulgence can shatter your normal sleep pattern. You may think you slept great, but was it really sleep? And chances are you’ll wake before dawn, heart pounding, mouth dry – a hapless victim of the wrath of grapes.

6. Bedtime problem solving – Don’t carry your problems and worries with you into bed. Get your worry in early, setting aside some time to think things through. Make a list if you need to, then let it all go until morning.

7. Erratic bedtime routine – Your body and mind get used to certain cues for sleep. If you don’t have a bedtime ritual, start one and follow it every night. Reading, meditation, even something simple like brushing your teeth can become your signal that the Sandman is on the way.

Your Bedroom is for Sleeping

For most of us, the bedroom serves many purposes. It may be a haven from the kids, a quiet place to figure monthly finances, or a closed door behind which to resolve a family spat. But it’s important to remember that the bedroom is meant mainly for sleeping. And care should be taken to make it the best possible environment for that important 7.5 to 8 hours of rest.

Think about how your bedroom rates in these areas:

1. Light – Drapes, blinds or shades that can block out all light may save you from many a sleepless night. Light is a sinister saboteur of sleep because our bodies rely on it as the strongest cue for action.

2. Quiet – Studies show that we never adjust to nighttime noise. We may stay asleep, but shift to a lighter, less restful stage. Thick carpeting, heavy drapes, and doors that close tightly can help, but if you can’t escape noisy surroundings, you may be able to mask them. Try earplugs, a fan or a sleep aid appliance that emits soothing, steady sounds.

3. Your bed – It’s tough to get a good night’s sleep if your bed is uncomfortable, doesn’t give you good support, or enough space for you and your partner to roll around. Your mattress may have worn out so gradually that you’ve gotten used to its sags and ridges. But a worn-out set of bedding may be contributing to your sleeplessness, morning aches and daytime grogginess more than you realize. If your mattress and its matching foundation are more than 5-7 years old, you should consider replacing them.

4. Temperature – You may want a warm, cozy room for your TV watching, but watch out for stuffy conditions when you turn in. The ideal room temperature for sleeping is the mid-60s. Too warm and you’ll toss and turn. Or too cold and you’ll sleep stiffly… and feel it in the morning.

The Better Sleep Council advised that it’s best to restrict the bedroom to as few non-bedtime activities as possible. If the bedroom doubles as a family rec room, the snack bar and the household business office, it quickly becomes associated with daytime activity. And you could have trouble switching mental gears when bedtime finally arrives.

For more tips on getting a good night’s sleep, visit www.bettersleep.org

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