We know it’s tough to resist the pull of Netflix, but aim to dedicate at least 15 minutes in the evening to read a book. While it might not be the time to read the latest Stephen King novel, a self-help book or even a spiritual guidebook can help set your mind at ease. 

To maximize the effectiveness of this tip, go old school and read an actual book, not an e-reader. 

Why? 

Because you want to train yourself to remove any and all technology from your bedroom. Even the light e-readers give off can make it more of a challenge to fall asleep. So, hit the used bookstore and go old school! 

Even if you don’t live on a busy street, sometimes using a noise machine to cancel out excessive or unexpected sound (or break up the silence) can be a huge help. 

When you don’t have to hear that jackhammer or the street traffic noise, you’ll be able to fall asleep much more quickly.  

We know it can be tempting to stay out all night, especially on the weekends, but doing so throws off your body’s circadian rhythm, which is what helps you to both fall and stay asleep. If possible, make a serious effort to go to bed and wake up at around the same time seven days of the week.  

Saying no to that afternoon cup of joe is tough -- but it will make it much easier to sleep at night. Avoid as much caffeine as you can after 12:00 PM. Instead, go for a brisk, quick walk to get your heart rate going and to clear your mind in the afternoons.  

First of all, your workout will be much more impactful. This tactic is also used by the military, working out before breakfast burns 20% more body fat than an afternoon gym session. This is because when you work out in the morning, your body continues to burn more calories throughout the day. Plus, when you spike your metabolism early, your body releases endorphins in the morning. This means you’ll be energized all day, instead of awake for hours after your evening workout.  

We all deal with racing thoughts at night. But if you don’t get your ideas down on paper, sometimes anxiety creeps up on you when you’re trying to fall asleep. 

End the nightmare by journaling for a few minutes before bed (you can also do this instead of reading, as we suggested in tip 4.) That way, you’ll name your stressors, understand your goals for tomorrow, and remember the highlights of your day. 

There’s nothing worse than lying down in your bed, desperately willing yourself to fall asleep. And guess what? It doesn’t work. If anything, it will only make it harder. If you’re truly having one of those nights where nothing else works, it’s OK to get up, out of bed, and walk around. 

Your body will tire out quickly, and you’ll take your mind off of falling asleep. 

If you’re struggling to sleep, it could be your body letting you know you’re not getting enough magnesium in your diet. Try adding more nuts and seeds to your diets, and eat a banana as an afternoon snack. 

Earlier in this post, we spoke about the importance of working out as early in the day as possible to help train your body to go to sleep faster. The type of workout you do makes a difference, too. For best results, try interval training. Sprint for 1 minute, jog for 2, walk for 1, and repeat the cycle for at least 20 minutes.  

If you can’t make it to the gym in the mornings, at least make sure you spend a few minutes outside every day. 

This pumps your body full of Vitamin D, and helps to balance out the cortisol levels. All of this will help make falling asleep a little easier.  

It’s always good to have an excuse to pamper yourself! Pick out your favorite bath balm or essential oil and clean your body of toxins by taking a nice, warm bubble bath.  

This is probably something your grandmother suggested to you -- and with good reason! Drinking chamomile tea before bed will help you to fall asleep faster by making you feel drowsy. If you don’t like the taste of chamomile, a glass of warm milk will do the trick too. 

Especially if you deal with racing thoughts, meditating or trying basic breathing exercises before bed can help you to relax and get both your mind and body ready to fall asleep. Use the best sleep mask to help you slip into deep meditation with ease. There are countless guided meditations on YouTube you can try, so don’t be afraid to check out several routines to find the most effective one for you. 

Think about the positive parts of your day, and what you’re looking forward to about tomorrow.

If you’re really struggling, we know it can be tempting to talk to your doctor about prescription medication. However, before you do that, make sure to try natural sleep supplements like melatonin, valerian root, or even passion flower tea. 

They’ll help to relax you without leaving you feeling groggy the next day.  

If you can’t remember the last time you bought a new mattress, chances are that it’s time for an upgrade. Even the best sleep tips in the world can’t help you if your mattress is as hard as a rock. 

If you sleep with a partner, look for a mattress you can both adjust to your comfort levels. Additionally, if possible always buy an organic mattress, which will be free from irritating chemicals and dyes.  

If you’ve never heard of weighted blankets, we understand that the idea can seem pretty weird. However, these special blankets, which usually weigh anywhere from 15-20 pounds, can seriously help to calm your evening anxiety. 

Plus, the weight of the mattress offers benefits similar to a soothing massage and helps your body to produce the sleep-inducing hormone melatonin.