Getting a goodnight’s sleep is key to supporting your mental health, physical health, and overall quality of life. Your body relies on those precious hours while you’re snoozing to prepare your brain for the next day and to heal internal and external physical damage. There are even studies linking sleep deprivation to chronic health problems, anxiety, and reaction time in dangerous situations. So get ready to sleep like a baby with our best tips and tricks to getting the best sleep ever!

Cut the afternoon caffeine. 

Ditch your afternoon coffee! Many studies have concluded that, for most people, any caffeine intake after 3:00 PM will likely disrupt your ability to easily fall asleep in the evening.

Stop late-night snacking. 

Stop eating at least 2 hours before bedtime. Your digestive system works hard to properly digest food, so it’s challenging for the body to relax enough to go to sleep when this process is being carried out.

Turn your screens off. 

The blue light being emitted from all your screens will disrupt your circadian rhythm. If you think about it, back in the time of cavemen and women, when the sun went down, there were no lights or screens to turn on! Our brain is hardwired to get sleepy when it gets dark. So start being cognizant of how much harsh light you’re exposing yourself to in the evening, this includes your phone, laptop, and TV! We recommend putting everything away at least an hour before it’s time to go to sleep.

Do a brain dump. 

Grab a notebook and pen, and write whatever comes to mind for a couple of minutes. If you’re feeling anxious or worried about something, write it down. You’ll be amazed at how much relief you feel after getting all your thoughts on paper.

Get a workout in. 

There have been many studies linking exercise to deeper, and more quality sleep. Find an exercise that works for you and make moving your body a priority every day.

Stay out of your bedroom during the day. 

You want your brain to only associate your bedroom with sleep. Make your bed in the morning and shut your bedroom door when you leave. Only return when it’s time to get ready for bed. Many experts even urge parents to keep small children out of their bedrooms unless it’s time to nap or go to bed for the night.

Be consistent. 

Your mind loves routine! Try to go to bed and wake up in the morning at the same time every day.

Get some Vitamin D. 

Exposing the body to 10 minutes of sunlight every day will support a healthy sleep cycle. If you don’t get any sunlight, it might confuse the body about the time of day and make it more challenging for the brain to know when to release melatonin.