your head down. If you force yourself to stay awake, after this stage is over, you'll have a slight headache because of tiredness, but stop feeling that urge to go to sleep, which makes you stay awake even more. 7 Be strict about your bedtime . Force yourself to turn off the computer and TV before bed. By turning off the computer (not the monitor) you would have to wait for it to reboot and normally that is enough to persuade you to get off the computer. Throw the remote for your TV across the room or onto the floor (gently). Getting up to turn on the TV hardly seems worth it, huh? 8 After you have been following a bed time for a week or so, if you are still tired or very unwilling to get up in the morning you may still owe yourself a few hours . Let yourself sleep way in on the weekend. Do this a few times and you will probably no longer feel the need to sleep in on the weekends. That's good. That means that you get enough sleep every night. If you keep wanting to get up earlier than your wake-up time then go to bed a little later. Some people need less sleep than others and you may no longer have to go to bed an hour early anymore because of your routine. 9 Reward yourself for your discipline . Treat yourself to a movie for every two weeks you