Do you often find yourself tossing and turning at night, unable to get a good night’s sleep?

If so, you’re not alone. According to the Sleep Foundation, between 10% and 30% of adults struggle with chronic insomnia. Poor sleep can lead to all sorts of problems, including weight gain, decreased productivity, and even health problems. If you can identify, consider these six tips to sleep better tonight.

Prepare Your Sleep Environment

• Too often, people overlook the importance of temperature concerning sleep. Generally speaking, it is best to keep your bedroom at 70°F or below to help minimize disruptions throughout the night.
• You may find it difficult to relax and fall asleep if you’re used to watching TV in bed or even working in bed. Remove the television and avoid working in bed. Sleepiness is necessary for your brain to shut down gradually, and these habits can make it difficult for you to wind down.

Reduce Sleep Disrupting Foods

• Caffeine is not metabolized quickly or efficiently at night. The effects of caffeine last much longer than most people expect, resulting in difficulty falling asleep. It’s best to refrain from substantial caffeine use for a minimum of 6 hours before bedtime for better sleeping patterns.
• Alcohol prevents the body from achieving the more restful stages of sleep, where it repairs and rests. Drinking may result in either a light sleep or difficulties falling asleep in general.

Regulate Sleep Through Routine

• Sleep specialists recommend that your bedtime routine should take between 30 minutes and one hour. This gives you enough time to relax, unwind, and prepare for bed without feeling rushed or stressed.
• Go to bed at around the same time every day; don’t change your bedtime back and forth. Maintaining a schedule for rest helps the body to get into a sleep pattern and makes it easier to fall asleep.

Prioritize being consistent with these tips and you will effectively train your body to anticipate and achieve better quality sleep.