Do you have difficulty sleeping, or are you sleeping too much? I've found I have both problems, as do some of my friends.

Insomnia is itself often a symptom caused or brought on by other problems. Typical patterns of insomnia include the inability to fall asleep, or stay asleep at night, waking up earlier than usual and daytime fatigue.

Sleep apnea occurs when your breathing is disrupted during sleep. Men, overweight people, and people over 40 are at greater risk of sleep apnea. Untreated, it can cause hypertension, stroke, or heart failure.

You know many people brush off insomnia and other sleeping disorders as if they weren't a big deal. They probably think "it's just stress." Chances are it is, but name a day you aren't stressing out about something like school, work, relationships, and other things.

This so-called stress builds up, adds to whatever else is going on in your mind and deprives you from your proper and well-deserved sleep.

Sleep deprivation is caused by stress and mental health-related issues.

Lack of sleep creates/causes issues with your memory, alertness, performance and train of thought. Long-term effects include heart failure, stroke, heart attack, obesity, ADD (Attention Deficit Disorder), mental impairment fetal/childhood growth retardation and even psychiatric problems such as depression and mood disorders.

Attention party animals and alcoholics -- yes alcohol will put you to sleep faster. The downfall is frequent awaking, less restful sleep, headaches, night sweats, and nightmares. Due to the fact that we aren't of legal age to drink, I can't pretend everyone is a saint. I don't recommend you drink at all, but if you feel as if you must, at least balance each drink with a glass of water to dilute the alcohol's effects.

Now, attention smokers, "smoking is bad, Mmkay." (Inside joke for South Park fans). Smoking might "relax" you…on the other hand don't be fooled. As we all know, cigarettes contain Nicotine, Nicotine is a stimulant, with effects similar to caffeine.

People who eat spicy foods -- avoid them before bed. If your dinner does contain spices make sure dinner is four hours before bedtime. Spicy foods can keep you up, so be active by walking or going out for a run. Exercise will help with the digestive system and hopefully make you tired.
You may have heard that drinking warm milk before bed will help you go to sleep faster. Reason this is recommended is because of what milk contains: tryptophan, which is a sleep-promoting substance.

Other foods that contain tryptophan are poultry, bananas, oats, and honey. Indulge yourself with some carbohydrate-rich foods such as cereal, yogurt, crackers, or even bread.
On the other hand, don't use this as an excuse or an invitation to stuff your face. For one you should not eat any old thing and two, it will slow down your digestive system if overdone.

Also of course, there are the avoidances of caffeine that many already know. Know your limits of chocolate, cola, coffee, and tea. If you are convinced that you can't go without any of these at least limit yourself. See how it might affect your sleeping cycle and other health issues. You might be surprised after a week of this routine. You could have more energy during the day and sleep better at night.