The benefits of a good night's sleep cannot be overstated. It can make the difference between waking up feeling rested, full of energy and ready to go or waking up feeling tired sluggish and even upset.

Have trouble sleeping? You are not alone. About 70 million Americans suffer of some kind of sleeping disorder. Some have trouble falling asleep, others have trouble staying asleep.

The following are proven tricks to help you fall and stay asleep:

Cut down on coffee, tea, and sodas. As a rule try to avoid anything that contains caffeine. This does not mean that you should skip your morning coffee, but try to skip your afternoon coffee, or your dinner soda.

Make sure that your room is quiet and dark. This can be a little tricky if you live in the city. Getting your room dark should not be too hard. But how do you make it quiet? Street noise or noisy neighbors can keep you up at night. You can try earplugs, but these do not work for everyone. I like the sound of rain, or the sound of the ocean to help me fall asleep. CD's with great nature sounds will help you accomplish this.

How about white sound? An air purifier is relaxing to some. A humidifier is another device you should consider. It not only produces white noise, but it will also provide you with the much needed moisture to help you breath better (if you live in a dry climate). The benefits of a humidifier are many.

Another trick that will help you fall asleep is keeping your thoughts on hold. Whatever it is that has you thinking, set it aside for only 8 hours. You may try saying to yourself something like, "I will work on whatever it is I am thinking when I wake up in the morning. This is my time to rest!"

A warm bath before bedtime works wonders too. You know how relaxing a bath can be, just take it before bed time.

For some people a glass of warm milk before bed will do the trick. For others sex will do the trick.

As you can see the things you can do to help you fall asleep are many. Try them and you will be amazed at the difference they can make in your life. I almost forgot, another trick that really works for me:

Read a book that you regret having bought, I am talking about a really boring book before going to bed, that always puts me to bed in no time at all!