We all value our sleep, which is why it can be incredibly frustrating when it takes hours to fall asleep or when we wake up multiple times throughout the night.

Here are some sleep mistakes you may be making that could be sabotaging your sleep.

Having an Inconsistent Sleep Schedule

The Circadian rhythm is the body’s natural alarm clock. It alerts the body when it’s time to sleep and when it’s time to wake up. Having an inconsistent sleep schedule and going to bed at different times every night throws off your Circadian rhythm. As a result, your body no longer knows when to go to sleep. I know it can be challenging, but try to fall asleep at the same time every night, regardless of whether it’s a weekend or weeknight.

Using Your Screens Before Bed

When you have trouble falling asleep, you might feel tempted to scroll through social media or binge-watch TV until you feel more tired. Unfortunately, using screens such as your phone or laptop before bed further negatively impacts your ability to fall asleep. The blue light emitted from your screens stops melatonin production, which is your sleep hormone. The never-ending consumption of information and media also stimulates your brain, making it difficult to relax and slow down your thoughts. Instead, put the screens away at least an hour before bed and read a book instead.

Intense Exercise Before Bed

While light exercise, such as a relaxing walk, can help you fall asleep faster, the opposite is true for intense, strenuous exercise. Intense exercise before bed raises your heart rate and gives you a boost of energy, which makes it difficult to relax and fall asleep. It also increases your body temperature and leaves you feeling hot, which is not the optimal temperature for sleep. Try to move your intense workouts to the morning or afternoon instead and leave the evenings to relax.

Too Much Caffeine Late in the Day

Caffeine stays in your body for much longer than you might think. Caffeine is a stimulant— its job is to keep you awake and alert. Not exactly what we’re looking for when we want to sleep! Even an afternoon cup of coffee could be negatively affecting your quality of sleep. Cut the caffeine by noon and see if your sleep quality improves. If you need a pick-me-up, opt for a lower caffeine drink, such as green tea. Make sure you stay hydrated throughout the day, as this helps keep you energized without the need for caffeine.

Not Having a Nurturing Evening Routine

Do you feel like you collapse into bed once you’ve finally checked everything off of your to-do list for the day? Make it your mission to ease into sleep. Find your balance of the perfect evening routine that nurtures you and guides you into slumber in a relaxing, enjoyable way. This may take some trial-and-error, so try different things until you find what works best for you.

Try these tips to get your sleep back in balance.

After an exhausting day, there is nothing we look forward to more than sleep. So why is it that when we finally go to bed, it takes forever to fall asleep? Those of us who have trouble falling asleep know how frustrating it can be.

Thankfully, here are some effective tricks to help you fall asleep faster and finally get some rest.

Set your bedroom to an ideal temperature for sleeping.

If you’ve ever tried to fall asleep in a hot room with no air circulation, you would know that it’s less than ideal. Make sure your room has enough air circulation and that the temperature is cool but not too cold. Your bedroom should also be dark and quiet. If your bedroom has a window that faces a brightly lit street, you may want to get some black-out curtains or blinds.

Put away your screens before bed.

The blue light emitted from electronic screens is known to affect sleep negatively. It prevents the body’s sleep hormone, melatonin, from being released and tricks your brain into thinking that it’s daytime. To fall asleep quickly and have a better quality of sleep overall, put your screens away at least an hour before bed. Read a book, write in your journal, or meditate instead.

Create a nighttime routine.

This routine not only signals to your brain that it’s time for bed, but it also helps you relax. Your routine might include doing your skincare routine, taking a shower, or making a cup of herbal tea. Journaling is also a great practice before bed as it promotes mindfulness and encourages you to go to sleep on a positive note. Whatever you do, make sure you stay consistent with both your routine and your bedtime. This will support your body’s natural sleep-wake cycle and make it easier for you to fall asleep.

One of the biggest culprits of restless sleep is stress.

If you want to fall asleep with ease, the most important thing to do is minimize your stress levels throughout the day, or at least before bed. Many people find aromatherapy helpful for this. There are so many essential oils that decrease stress and help you sleep better. Consider getting a diffuser and putting in some lavender drops before bed to fall asleep easier.

Do some breathwork before bed.

The 4-7-8 technique is a well-known breathing exercise that helps you calm down and fall asleep. Breathe in for four seconds, hold your breath for seven seconds, then exhale for eight seconds. The point is to focus your attention on breathing and counting while letting go of all the other thoughts and worries taking up space in your mind. Whatever breathing method you try, make sure you’re focused and allow yourself to release all the tension you might be holding.

Consider taking a calming supplement.

Ashwagandha and Rhodiola are both excellent adaptogens that are available as supplements and will help you relax. An adaptogen helps your body adapt better to stress and maintain an equilibrium within the nervous system. You might also consider taking melatonin supplements, but be careful not to take this too often, or your body might start relying on them.

Start by implementing some of these tips and tricks to help fall asleep easier. The best part is that you will have better quality  sleep which is good for your whole body.