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If you have difficulty falling or staying asleep, it can affect all aspects of daily life. Here's what everyone looking for some quality shuteye needs to know.

• Unplug: The light emitted from your computer and TV screens disrupts your circadian rhythm and keeps you awake. These are linked to vision problems, cancer and depression.


• Never do any work in bed: If you associate your bed with reading emails or dwelling on work related issues, it will be harder to relax there.


• Meditate: Just five minutes of breathing meditation will lower stress, relax your body and quiet your mind.


• Read a book for enjoyment: Make sure it is not work related. This should relax you and spur your creativity and passion.


• Create a hygiene ritual: Repetition will send a psychological signal that you are getting ready for bed. Brush your teeth, wash your face and floss.


• Make a to-do list: Writing down next days priorities will help clear your mind at night.


• Don't eat or drink late at night:Caffeine, alcohol and nicotine can cause sleep disruptions.


• Pick a bed time: Decide when you want to wake up and go to bed eight hours before then. Consider setting nightly alarms to remind yourself to go to bed.


• Keep a journal: Spending just a few minutes on the positive highlights of your day can transform your attitude and keep you motivated.