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A good nights sleep is essential to maintain a healthy body and immune system.   Getting less than seven hours of sleep per night may cause physical and psychological problems.  Here are some tips to fall asleep and stay asleep.

• Keep a notebook -- Try not to sleep when you are stressed or angry about something.  Instead, keep a notebook or diary next to your bed.  Before you fall asleep, write down what your problems are in the book and possible solutions to them.  Using this technique will reduce stress and anxiety about the next day because you have already thought of ways to solve your problems.  Worrying about what will happen the next day will not solve any problems, it will just reduce the time and quality of sleep.

• Do not eat late at night -- Try not to eat any food two hours before your bedtime.  Food acts as a fuel for your body and can keep you awake until it is burned off.

• Keep a schedule -- Go to bed each night around the same time.  Going to bed too early can leave you laying in bed waiting to fall asleep.  Staying up past your normal bedtime causes you to be more tired and worn out which may carry on into the next day.

• Waking up during the night --  If you do wake up during the night and cannot fall asleep, leave the bedroom.  Go to another room and avoid watching TV or using a computer, as the lights from the screen can simulate day light to your body which will keep you awake even longer.  Instead, go into another room and read or do something else until you become tired, then return to bed.

• Use your bed only for sleep -- Your body associates your bed with going to sleep.  Use your bed only for intimate purposes and for sleeping.  If you stay awake in your bed and read at night, your body associates being awake with being in bed and cause problems falling and staying asleep.