3.FOLLOW THE 20-MINUTE RULE.

If you can't fall a sleep in about 20 minutes,whether at bedtime or after awakening in the night,go into another room and do something else until you get dorowsy."The bedroom needs to be associated with sleeping not with being restless,"says Clete Kushida,MD,director of a US centre for human sleep Research.Estimate the 20 minutes;don't use a clock or watch,which causes alternatess and possible stress.Avoid things requiring concentration,such as video games;stimulating activities,like vigorous exercise or cleaning;or anything upsetting,like watching the news or paying bills.Try light reading or listening to music.