If you're having repeated difficulty falling asleep or staying asleep, then it's time to make some changes in your routine to ensure that you get a good night's sleep.
1. Don't read or watch TV in bed. The goal is to associate the bed with sleep, not with waking activities.
2. Go to be when your sleepy, not when it's “time to go to bed.”
3. If within 20 minutes of lying down you haven't fallen asleep, then get up out of bed and do something else for a while.

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