Do you toss and turn all night long, wishing you were asleep.   You are not alone and sleep experts give there tips on beating  insomnia.

Psychologists say hugging can also be a great non-verbal way to connect. Instead of reassuring your partner through words, a hug can offer the same kind of support and a feeling of reassurance. It's important to make sure your hugs don't feel routine or like a chore – you should be present in the moment. And for it to be effective, it needs to be between five and ten seconds long. But, what if you don't like hugging?

When it comes to getting quality sleep, what you eat and how often you exercise can play a big role. Doctors say eating a diet high in sugar, saturated fat and processed carbohydrates can disrupt sleep. However, eating foods that are good for our overall health can help with sleep. They also suggest starting to avoid caffeine in the early afternoon. Hitting the gym regularly can increase sleep quality and decrease the time it takes to fall asleep.

Psychologists say someone who deals with perfectionism may become anxious if they want everything at their party to be just right. Or, a people-pleaser may be worried about two relatives getting along or a family member saying something inappropriate at dinner. There are ways to cope with these situations. For starters, remind yourself there is only so much in your control. Also, don't be afraid to ask for help if you are hosting.

It's one of many positive changes to come out of the last couple of years. Psychologists say the pandemic also triggered more conversations about mental health, which helped reduce stigmas. In addition, many people had to find new ways to cope if they couldn't go to the gym or connect with family and friends. Research shows some still continue with these new habits even now that the restrictions have ended.

A recent study found that people who spent time with a therapy dog while in the emergency room reported experiencing less pain after. The results come as no surprise to psychologists at the Cleveland Clinic. Beyond just the physical, humans also seem to have a strong emotional connection with their dogs. Many times a dog can sense their owner's mood -- especially if they're feeling anxious or depressed.

Intuitive eating is very different from traditional dieting. When it comes to traditional dieting, an individual is given a set of rules to follow to help lose weight. Whereas with intuitive eating, you learn to listen to what your body needs. There are also no foods that are considered off limits. However, that's not to say you should be eating whatever you want when you want. The key is to know when you're actually hungry. So, what should beginners keep in mind when getting started? Doctors suggest eating when you're hungry, recognizing when you're satisfied, and mindfully eating a wide range of nutritious foods.