If you are struggling with falling asleep, we are here to help. Creating a sleep schedule can be great for your body’s circadian rhythm. Falling asleep and waking up at the same time every day (regardless of if it is a weekend or not) can really help. It will be difficult to get your body to fall asleep consistently on time, but once you have adjusted, it will be easy. Naps may impact this, so consider cutting them out to get the best quality sleep.

If you rely on caffeine to get through the day, it might be time to switch to decaf. Caffeine is a stimulant that can make it difficult to fall asleep, no matter what time you consume it. Having caffeine within six hours of sleeping may cause you to lose an hour of sleep each night, according to research.

Set the mood for yourself before you sleep. When your room is too bright, it can interrupt your sleep-wake cycle. You may benefit from keeping the room cooler at night and adding some white noise (like a fan). Black-out curtains are a great investment if the sun comes through your window well before you need to get up.

Alcohol consumption is not great for your sleep schedule. Alcohol use and insomnia are directly linked. Some people who struggle with insomnia will choose to turn to alcohol to handle their lack of sleep and mental health, but this is counterproductive. Alcohol interferes with your REM sleep and disrupts the high-quality sleep you need every night.

Let’s go back to stress. If those late-night thoughts are keeping you up, journal before bed. This will allow you to get all of your anxious thoughts on paper and out of your head. This is a great way to cope with the worry and help you remember what you need to do. Keep the paper and pen by your bed so if you wake up, you can easily write something down. This not only relieves stress but helps get you back to sleep without your mind racing.