Few things are better than a good night’s sleep, but let’s face it- getting a good night’s sleep isn’t always that easy. If you find yourself tossing and turning or lying awake for hours at night, try the following 6 ways to improve your sleep.

1. Create (and Stick with) a Bedtime Routine

Humans are creatures of habit. When your body becomes used to a routine, it learns what you want it to do and when you want it to do it. This goes for sleep too. If you’re used to lying awake at night for hours, your body begins to think that’s just what happens at night. Shaking up your current bedtime routine into a more helpful one can help your body and mind learn to view night as a place for rest, not restlessness.

Where to start? Most importantly, try creating a bedtime routine that you can stick with. It doesn’t have to take a ton of time (15-30 minutes is great). What matters most is that you’re consistent with it. The more frequently you practice your bedtime routine, the more effective it will be. You’re teaching your body and mind what you want it to do at night (sleep), and consistent practice is key!

Need some ideas for a healthy bedtime routine? Try shutting off social media, brushing your teeth, washing your face, listening to calming music, reading, or even coloring. The idea is to create a transition from the hustle and bustle of the day to a peaceful night so your body and mind have a chance to wind down and rest.

2. Say No to Naps

Naps can be tempting, especially if you’re feeling exhausted from restless nights. But, naps are a double-edged sword when it comes to getting into a better sleep routine. Routinely taking naps during the day tells your body that it can anticipate being able to rest during the day instead of at night. 

Remember, we’re creatures of habit, and if your body is used to sleeping during the day, it’s going to keep sleeping during the day. And, when the goal is to improve your sleep at night, the last thing you want to do is train your body to sleep during the day. Long story short, in order to get a better night’s sleep, try to be strict about avoiding naps when possible. 

When not napping doesn't seem like a viable option, make your nap a short one. Napping for longer than 20-30 minutes can through off your sleep cycle and actually leave your body and mind more groggy than they were before. 

3. Create a Sleep-Friendly Environment

Set yourself up for a successful night’s sleep. Do your best to reduce the noise and lights in your bedroom, and get the temperature as comfortable as possible. Don’t worry, though, if these things are out of your control: sleep masks, noise machines, an extra blanket, or a fan can help you create a more comfortable space.

Creating a sleep-friendly environment goes beyond just the noise and temperature, and involves creating a space where the primary goal is to sleep and sleep well. To do this, commit to using your bed only for sleep (at least until you get your sleep routine back on track). This means, no working from home in bed, no having your coffee in bed while scrolling through your phone. This even means no watching Netflix in bed at night! (I know, I know- that’s annoying to hear, but stay with me)

You want your brain to start associating your bed with sleeping, so it knows that when you’re tucked into bed, it’s time to do one thing and one thing only- sleep.

You also don’t want to give yourself a ton of options at bedtime like sleeping or scrolling Instagram, online shopping, or going down a Reddit thread black hole. I mean, how hard are you really going to try to sleep when those other activities are so much easier and right at your fingertips?

Trust me, I get it- after a long day, zoning out on Netflix or social media from the comfort of a snuggly duvet and pillows can feel like a much-needed luxury. The problem is, these activities encourage our minds to be active, not restful, so until your sleep is back on track, save these non-sleeping activities for outside your bed and earlier in the day.

 4. Stop Trying to Sleep

If you find yourself continuing to struggle to fall asleep 30 to 60 minutes after laying down, get out of bed and move into another room for a quiet activity. If you don’t have the option of moving to another room, get out of bed and move to another part of your room (even if this means throwing down a few pillows or blankets on the floor). Remember, you're trying to train your mind and body to see your bed as a place you sleep, not a place you stay up trying (and failing) to sleep for hours on end.

So, if you’re tossing and turning after a half hour or so, move to another space and start a quiet activity. That could be listening to calming music, coloring, reading, or another quiet activity you enjoy. Just make sure to stay away from your phone, computer, and tv which encourage your mind to be awake and active. And, eventually, when you begin to feel drowsy, return to your bed to sleep.

5. Help Your Body Learn How to Relax

We live in a fast-paced world, and our bodies don’t always get the message that it’s time to chill out and relax at the end of the day. And, when your body is holding onto the stress of your day, it makes it pretty difficult for your mind to rest too. The good news is, there are a few simple ways you can help your body learn how to relax at the end of the day.

While going through your bedtime routing, try taking a few long, deep breaths into your belly. While breathing deeply, concentrate on releasing the tension in your jaw and allow your shoulders to relax down and away from your ears. If you notice you’re holding onto tension in different areas of your body, try tensing and releasing those individual body parts a few times to help them let go of that stress they are carrying around. These simple exercises help our bodies learn how to let go of the stress from our day and shift into a more restful state.

Pro-tip: having an extra tough time relaxing at night? Grab an ice cube from your freezer, then hold it in the palm of your hand over the sink for 30 seconds to a minute. The coldness from the ice cube will help your mind to stop racing and will trigger your body to begin to calm down. Then, follow it up with the breathing and tension releasing exercise. And, remember, consistency is key, so practice and practice often!

Sleepless nights can be frustrating, but with a few helpful strategies in place, it’s entirely possible to get a restful night’s sleep. If you’re still struggling to get some shut-eye after implementing these tips, consider reaching out to a licensed therapist near you. A therapist can look at your unique situation and help you brainstorm effective ways to tackle the things that are getting in the way of your sleep.