Ask the Expert

Q: I go to bed feeling exhausted, yet I toss and turn for hours. What can I do to get a good night's sleep?

A: First off, watch your caffeine intake -- not just in the evening, but throughout the day as well. Try to limit yourself to a cup of coffee in the morning, and avoid it altogether after lunch. Green tea is quite popular these days and comes in a decaffeinated version. Also, avoid alcohol. Alcoholic beverages help you fall asleep more quickly, but the resulting sleep is fragmented and you will not get the deep sleep that your body needs.

In many cases it is difficult to fall asleep because of mental clutter -- all of the day's headaches merge and hit you at once. The key here is to learn to relax and remove all of that clutter. You can learn some relaxation techniques through yoga or meditation; here is an example: Shut the lights in your bedroom and light a candle scented with lavender. Dab some lavender oil on your pulse points as well. When your room is dark and quiet, lie down on the floor with your head slightly elevated (use a small pillow or book). Place your arms at your sides, bend your knees and rest your feet firmly on the ground. Stay in this position for 20 minutes and your mind will slowly drift into a peaceful rest. Make sure this is the last thing you do before going to bed.

Kathryn A. Lee, RN, PhD, professor in the school of nursing at the University of California and co-author of The Woman's Book of Sleep: A Complete Resource Guide.