When life gets hectic, sometimes we forget to turn our minds off for a bit and get a good night’s rest. Here are a few simple ways to help yourself fall asleep.

Tea

Teas like chamomile, valerian, and lavender are a good to drink before bed because they release chemicals that relax your nerves, decrease anxiety, and simply hydrates your body.

 Read

Reading helps distract you from your day to day stresses and requires a certain amount of energy. It’s a nice little mental workout for your brain before bed. Also, make sure you crack open a tangible magazine or book, do not read on your phone- scrolling on a screen can keep you up way longer then you should be. If you must read online, try reading on a tablet or E-reader to avoid harsh lighting on your eyes.

Take a hot shower 

Whenever you step out of warm water, your body temperature adjusts to the cool air and drops. This slows down everything in your body, signaling your brain’s natural “snooze button”.

Journal

Try writing down everything you want to get done the next day so those thoughts don’t keep you up all night. You are going to need a good night’s sleep to take on the day to come.

You can also try writing down all the good that happened to you during the day– focus on the positive aspects of your life will put you in a good mindset for a good night’s rest.

Turn off the lights

Don’t wait too long to flip the switch­–leaving the lights on keeps your body awake– the and prevents melatonin from being released in your body, which is what helps your body relax and feel tired.

Aromatherapy

Oils like lavender have health benefits which are known to be a natural sleep aid. Place oil on pillow, or on your skin. Always be cautious when using these oils directly on your skin and read directions prior.

No more smoking

Nicotine can make it hard to fall asleep because it is a stimulant– cut down or stop smoking all together for a better night’s rest.

Cut down caffeine

Caffeine hangs around in your body for a little while after you drink it, so it is important to stop drinking it early enough in the day so that your brain is no longer wired to be on the go during bed time. It’s usually recommended to cut yourself off from coffee by time you are done with lunch for the day.

Often times we can easily control how much we will get out of a night’s rest by making a few lifestyle changes that will set us up for a positive day to follow.