According to the American Academy of Sleep Medicine, millions of people in the U.S. struggle to fall asleep or stay asleep each night.

Instead of counting sheep, try incorporating some new sleep habits into your routine to banish those late-night blues.


#7 – Tire Yourself Out

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Exercising regularly helps reduce stress and anxiety that can interfere with getting a good night’s sleep. In fact, you can reap the reward of a better sleep with just moderate aerobic activities such as taking a brisk walk.

According to the National Institute of Neurological Disorders and Stroke, in order to maximize the sleep benefits of exercise, it’s best to work out five or six hours before going to bed.


#6 – Get Out Of The Bedroom

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Don’t attach negative associations to your bedroom.

If you’re having a hard time falling asleep after 20 minutes get out of bed, grab a book and move to the living room.

Try using a lamp or a book light to read.

Regular light bulbs emit blue light and suppress melatonin production making it harder to fall asleep.

If you are reading on a device, make sure to switch your backlight settings to night mode.


#5 – Just Relax

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Progressive active muscle relaxation is an ancient technique for getting your body to settle down before sleep.

Start with the muscles in your face and end with the muscles at the very bottom of your feet.

Flex and tense each muscle in 20-second intervals to reduce stress and prepare your body for sleep.

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#4 – Don’t Stress Over Not Sleeping

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Don’t obsess over the clock.

Concentrating on the amount of sleep you’re missing can put additional pressure and stress on your psyche, making it harder to fall asleep.

Instead, keep a pen and notebook handy. Writing down your worries or the tasks you need to complete tomorrow can help clear your mind and drift off to sleep faster.


#3 – Go To Bed At The Same Time Every Night

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Our bodies crave consistency.

Pick a time to go to bed and wake up each morning and stick to it.

Eventually, your sleep schedule will become totally natural and it will be easy to wake up in the morning.


#2 – Try Some Natural Sleep Aids

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There’s no shortage of natural remedies to help our bodies settle down for sleep. Everyone is different, so figure out what works best for you.

How many of these sleep solutions have you tried?

  • A hot soak with your favorite bath bomb
  • Chamomile tea
  • Warm milk
  • Lavender essential oil


#1 – Turn Off The Technology

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It’s not just the backlighting from your electronics that keep you up at night.

The constant barrage of messages and notifications on your phone can also cause undue stress and anxiety — preventing you from falling asleep on time.

Put down the technology a couple hours before bedtime, take a deep breath and focus on sleep.

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