2.  Have a routine that lets your brain and body know you are going to bed. For example, brush your teeth, wash your face or choose your clothes for the next day. Take time to unwind and relax.

3.  Go to bed only when you are sleepy. Lying awake in bed is counter-productive. If you can't sleep, get out of bed. Do a quiet activity for 15-20 minutes. If you are sleepy by then, go back to bed. Otherwise, continue your quiet activity for a little longer and try again.

4.  Do not watch the clock. Turn the clock around or cover it. If you have to, move the clock across the room. Don't keep peeking at the time, telling yourself, "I have to fall asleep."

5.  Exercise daily. Many sleep experts believe that a steady routine of exercise deepens sleep. However, it's not a good idea to take part in vigorous exercise two to three hours before sleep, because it takes your body some time to wind down after exercise.

6.  Avoid napping during the day. While some people can nap and still sleep well at night, others cannot. Even a brief snooze in front of the TV could make it harder to sleep at night.

7.  Avoid caffeine and alcohol at least four to six hours before bedtime. Stimulants can severely interfere with your ability to fall asleep.

8.  Don't take your worries to bed. Make a list of concerns, worries, problems and solutions, and then put the list aside. Try to think of the task as done for the moment, something that you don't need to think about again until morning.

9.  Don't go to bed hungry. A light snack at bedtime, such as a banana, a glass of milk, a couple cookies, a small bowl of cereal or pasta or another complex carbohydrate can cut your hunger and help you sleep better.

10.  Try lying in bed and keeping your eyes open. This exercise may actually help you fall asleep. If you realize a few minutes later that your eyes have been closed, you've been asleep!