<human>:  I am having trouble sleeping, what are some techniques I can use to help me sleep?
<bot>: Some techniques that you can use to help you sleep include:
1. Create a relaxing pre-sleep routine such as having a warm bath, reading a book, or listening to calming music.
2. Avoid devices like smartphones, tablets and laptops an hour before you go to bed.
3. Try to keep your bedroom quiet, dark, and cool in order to create an optimal sleeping atmosphere.
4. Exercise during the day to tire yourself out and make it easier to drift off to sleep.
5. Avoid caffeine and heavy meals late in the day as this can keep you from falling asleep.
6. Cut down on alcohol and smoking at night, as these can also disrupt your sleep pattern.
7. Make sure to get up at the same time every morning, even on weekends, in order to establish a healthy sleeping pattern.