If you've been having trouble sleeping, you've probably done some research and found tips and advice on how to sleep better. But these tips are of little comfort after lying awake all night, day after day. So this week, let's look at ways to fall asleep that you can do in your bedroom when you can't sleep.

Sleeping pills: Sleeping pills are sedatives, and you will sleep when you take them. But this comes with a high price: feeling drowsy and hung- over the next day. And sleeping pills are highly addictive; take them long enough, and you may not be able to sleep without them.

But, in the extreme short term (a few days at most), they can be effective. Just use them with caution, and talk to your doctor before you take them. And (this is very important) do NOT mix sleeping pills with alcohol.

Alcohol: Call it a nightcap if you want, but that glass of brandy, wine, beer, or whatever is not an ideal way to sleep. Alcohol can keep you from dreaming (the whole point of sleep, in my opinion). And, if you're not careful and drink too much, you're going to end up hung over. Not the best way to start your day.

Exercise: If you can't sleep because you're all wound up, it might be tempting to go run around the block, or do 50 sit ups and 50 push ups. The thing is, exercise raises your heart rate and body temperature, two things that prevent sleep.

Sex: Having sex produces natural opiates, giving feelings of happiness, a sense of well being, and (most importantly) makes you drowsy. An excellent way to fall asleep.

Meditate: Read a good book, listen to calm music. Count sheep, or do math problems. Anything that helps your mind relax will help you fall asleep. Keep a journal, and write down all of your thoughts and concerns and worries to get them out of your head, if that's what's keeping you up.