Bed is a place to sleep only.
	Do not get in the habit of eating, watching TV, studying and hanging out in your bed. Good sleep habits are a learned behavior.

"I can't get to sleep at night."
The problem of not being able to get to sleep is common. This is best treated by practicing 'sleep hygiene'. Preparing for sleep is a skill which includes; finding ways to reduce stress, reduce visual and auditory stimulus, relaxing the body and turning off any interruptions. Some steps you might adopt include; keeping a journal and writing down problems so that your sub conscious does not revisit these problems as you try to relax. Try having a glass of warm milk (serotonin stimulus), turning off the TV or stopping homework 30 minutes before sleeping, turning off all the lights, buying ear plugs, adjusting the heat in the room. Creative visualization is a good way to relax. Play a round of golf in your mind with your eyes closed, take yourself on an imaginary bicycle ride or replay a movie in your mind. One other method which has proven to be effective is to practice relaxing your muscles as you try to sleep. Start with every tiny muscle in your face, and if you are still awake after that, move to the muscles at the back of your head, your neck, etc.

"I can get to sleep just fine but I wake up at 2am every night and can't stay asleep!"
This is a common complaint of professionals, students and people who are under daily stress. There are three steps you can take to help you to stay asleep;

1. Turn your clock around so that you cannot see what time it is. If you wake up you are less likely to feel the frustration of insomnia and to get to sleep sooner if you set the alarm and make sure you can't see the clock in the middle of the night.
2. Keep a note pad near you and write down anything you can think of that might keep you awake at night. Your homework due the next day, notes on an upcoming test, points of a dialogue you are planning to have with your partner etc. Get it out of your head and onto paper and this will relieve your subconscious of this emotional stressor.
3. Adhere to the '20 Minute Rule' which says that if you find yourself lying in bed and you are sure that 20 minutes have passed and you have not fallen back to sleep then get out of bed and go do something else for a few minutes and come back and try again.

"I want a sleeping pill!"
There are only a few kinds of prescription sleeping pills and these are addictive and prescriptions for them are limited and should not be used in otherwise healthy people. If you cannot sleep and need to be sedated (drinking alcohol should not be an option) try the medication Benadryl. This is an antihistamine which has the side effect of sedation for most people. Occasionally, someone will have a paradoxical response which causes them to be wakeful and this medication will dry out your mouth and nose but in the 25mg dose it is usually sedating. Take this medication at least 8 hours before you plan to get up since it can leave you with fatigue the next morning if the drug has not had enough time to wear off.