* Don’t eat or drink colas, coffee, chocolate, and other sources of caffeine in the afternoon or evening hours.

* Go into bright light as soon as possible after you wake up–and then try to dim lights during the evening. The different light levels signal the brain to wake up, or to get ready for sleep.

* Try to use your bed only for sleeping. Don’t do your homework in bed, or listen to music, or watch TV. Find another spot, even if it’s a beanbag chair a few feet away!

* If you can’t fall asleep, get up and go into another room until you feel sleepy. Try again and get up again if you still can’t fall asleep.

* If you’re a night owl who hates “missing out,” learn how to record favorite TV programs to watch the next day or on the weekends.

* Try hard to maintain a consistent sleep schedule. Even on weekends, try to get to bed no more than one hour later than usual, and don’t let yourself sleep-in more than one or two hours longer.

* Get more exercise! A good physical workout (not too close to bedtime) can leave you relaxed, work off stress, and help you fall asleep easily.

Take a hot bath or shower, climb into pajamas, and go directly into bed, no music, and (if possible) no thinking. Just do it!