Many things can factor into having a bad night’s sleep. School stress, work responsibilities, family issues and tensions between friends are only a few things that may be keeping you up at night. While you can’t take away the reasons you may be staying up, you can try and use some of these tactics to encourage better sleep.

Stick To a Sleep Schedule 

BMC Public Health suggests that choosing certain times to wake up and fall asleep to, even on your off-days and weekends, can help you get better quality rest.

Establish a Nighttime Routine 

In addition to taking a shower, brushing your teeth, and putting on pajamas, you can also add in relaxing activities such as taking a bath, reading, stretching, or drawing.

Transform Your Bedroom

To make sure that you feel relaxed and comfortable in your room at night, your room should be dark, cool, and as quiet as possible, according to The Sleep Foundation. 

Do Not Stay In Your Bed 

If you can’t fall asleep after 15-20 minutes, leave your bedroom and find another relaxing activity to do in another room, according to Dr. Drerup, a behavioral sleep disorders specialist. This will help you associate your bedroom strictly with sleeping.

Cut Down On Screen Time

The Sleep Foundation suggests that you turn off your phone 30 minutes-one hour before bed and make sure to turn on do not disturb or “night mode” to minimize distractions and notifications. Although smartphones are the main culprit, iPads, TVs, and laptops also emit the same blue light that phones do that contribute to poor sleep. Make sure to put these away during bedtime as well.

Pay Attention to What You Eat and Drink 

Avoid heavy or large meals within a couple of hours of your bedtime so you don’t go to bed stuffed. Avoiding caffeine close to bedtime will also improve your sleep. The stimulating effects of caffeine take hours to wear off and can cause you to stay awake longer.

Limit Daytime Naps 

Long naps during the day can interfere with nighttime sleep. If you choose to nap during the day, limit yourself to a half an hour and avoid napping late in the day.

Almost everyone has sleepless nights, but if you find yourself awake at night more often than not, contact your doctor. Identifying and treating the cause of your sleep issues may help you get the sleep you deserve.