It’s nighttime and you can finally put your head on the pillow after a long day at work, cooking for the family and getting the kids to bed. You lie there in the dark and try to drift off, but you just can’t.

You think to yourself, “Maybe I’ll just check Facebook or surf the net until I fall off to sleep.” Next thing you know it’s 1AM and now you only have a few hours left to sleep and  survive the next work day.

If this sounds familiar, you are not alone. The Centers for Disease Control and Prevention says that, more than one quarter of the U.S. population reports not getting enough sleep from time to time. Lack of sleep not only makes us feel groggy during the day,  it’s actually a health risk. The good news is that there are ways to actually train ourselves to get a better night's sleep. Here are four ideas.

  • 1

    Plan Your Bedtime Routine

    Keeping a consistent sleep schedule is a huge part of developing good sleep hygiene. Researchers at Mayo Clinic say that frequently changing the times you go to bed and wake up confuses the body’s biological clock. Try sticking to a schedule in which you prepare your mind and body for sleep. Choose a relaxing bedtime routine and have it begin at the same time every morning. Here’s some  ideas, You could take a warm bath while listening to soothing music. The warm water and soft music will definitely help wind your body down and let it know it’s time to sleep soon.

  • 2

    No Phones In Bed

    Make your bed a No-Phone-Zone at night time. The National sleep foundation says that having phones or any other electronic devices can make it harder to fall asleep. Here’s a fun fact: According to, the blue light that glows from your phone’s screen actually supresses your body’s production of melatonin, which is an important hormone for sleep. So try to place your phone in a place that is farther away from the bed. That way you won’t be tempted to answer a text or browse Facebook while in bed. You should also try putting your phone on “Do Not Disturb” mode during the night time. This setting blocks out all those notifications from Facebook, Instagram and Snapchat that can keep you up at night.

  • 3

    Set Your Sleep Scene

    Sometimes we need to set the scenery in order to get comfy and fall to sleep. First take a minute and examine your bed. Is there anything in it that gives you an uncomfortable sleep? For an example, if you wake up with your neck sore, you might want to invest in new pillows. Another thing to check would be the room temperature. When our room is too hot or too cold, we sometimes have trouble sleeping. Set your air system to a temperature you think would be the most comfortable for a full night's sleep. 


  • 4

    Drinking Before Bed

    If you’re one of those people who liked to have a night beverage before bed, you might want to think again. Drinks that contain alcohol and caffeine are the main culprits that contribute to insufficient sleep. Instead of coffee or alcohol, try drink a small cup of something that will give you a more calming effect. A drink like a hot herbal tea or milk will relax your body rather than rev it up right before bed. Make sure to only drink a little because too much to drink may lead to frequent trips to the bathroom, which can also keep you up.