Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We interrupt our sleep with drugs, chemicals and work, and we overstimulate ourselves with late-night activities such as television.

So, until scientists come up with a magic button that you can push and fall asleep, here are a few guidelines:

* Fix an awakening time and choose and appropriate bedtime. Do not allow awakening time to drift. Go to bed only if you feel sleepy. If you wake up earlier than the awakening time and feel that you cannot fall asleep, get out of bed. That way your body will associate the bed with going to sleep. Remember, the less you sleep one night, the more you will sleep the next. If you feel sleepy again and it happens before awakening time, you may go back to sleep.

* If you wake up too early in the morning (at the same fixed time more or less) and feel that you are not getting enough sleep, then go to bed one hour or half an hour earlier.

* Avoid napping during the day. Otherwise you will find it more difficult to go to sleep at night (although a nap does increase mental performance).

* If it’s time to go to bed and you feel sleepy, then do so. If you don’t, you will be very tired and your brain will enter REM sleep directly. You will wake up very refreshed after only a few hours of sleep (similar to polyphasic sleepers), but after a few hours of feeling very good, you will feel tired and sleepy again. It takes a few days for the brain to “remember” how good it feels to be well rested, and to give you more NREM sleep (as “sleep debt” starts to accumulate).

* Avoid alcohol 4-6 hours before bedtime.

* Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate.

* Avoid too much food before bedtime. Your body will work too hard trying to digest it, and it will be more difficult to fall asleep.

* Avoid drinking too many liquids before bedtime (including eating yogurt). Otherwise you will wake up in the middle of the night to pee.

* Exercise regularly (at least take 30 minute walks) in order to promote a good quality sleep, but not right before bed. Strenuous exercise within the 2 hours before bedtime can decrease your ability to fall asleep.

* Avoid hard mental work before sleep

* Avoid stressful activities and thoughts just before bed and try to relax

* Paradoxically, worrying that you can’t sleep can actually keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.

* It may help to hide your clock so that you don’t watch it all the time while in bed

* Have sex before bedtime. It releases sleep hormones.

* Use comfortable bedding.

* Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake.

* Block out all distracting noise (also see page on earplugs).

* Some people find it is easier to fall asleep listening to the clock radio set at a low volume (using the sleep button)

* Block all light, using thick curtains.

Tips to get through the day after a sleepless night:

1. Drink coffee, energy drinks or other caffeine containing beverages in the morning.

2. Use allergy relief eye drops to reduce eye redness (they contain an astringent). Your eyes may feel a bit dry afterwards.

3. Use pain medication, like Ibuprofen and Aspirin if you develop a headache