Insomnia affects up to 60% of people worldwide. We all crave more (and better) sleep.

And lucky for you, we have 8 helpful tips to give you just that.

We’ve rounded up 8 things you can do before bed to put you in a state of deep relaxation so that you can

fall asleep faster and sleep better.

1. Turn Off Your Phone

One of the leading causes of poor sleep quality is exposure to blue light from your phone screen. This artificial light exposure is associated with an increase in alertness, a suppression of melatonin, and a shift in your biological clock.

In a 2014 study, 1,508 Americans were surveyed on their electronic use before bed. 90% of the respondents revealed that they used some type of electronic device at least a few nights per week within one hour of bedtime.

Experts from the Sleep Foundation recommend turning off your phone at least 30 minutes before bed.

So if you’re going to bed at 9:00 PM, turn it off at 8:30 PM.

And if you don’t want to turn your phone off because you use it as an alarm, be sure to turn it to airplane mode. This will turn off any notifications, calls, or messages you may receive, but will still play your alarm the next morning.

2. Prepare for the Next Day

Preparing for the next day helps your brain relax and shut down sooner.

We like to feel in control—constantly adding to and checking off our to-do list. So when you prepare for the following day, you feel an instant hit of gratification.

To do this, simply lay out your clothes, set a timer on your coffee pot, put your keys by the front door, fill up your dog’s food and water bowl, you get the point…

This will reduce the number of decisions you need to make the next morning, which will help you feel more accomplished and calm as you drift off to sleep and into your dreams.

4. Meditate

Meditation is one of the oldest techniques to calm the mind, body, and spirit—dating back to 5,000 B.C.

Apps like Headspace and 7mind are our favorite for a relaxing bedtime meditation. 7mind even offers their meditations in three languages (German, French, and Dutch).

Relax and unwind from your day with a quick 10-minute guided meditation.

5. Read a Book

Reading before bed will make you feel drowsy fast.

A 2009 study conducted by the University of Sussex found that reading was the number one stress reliever—even compared to music (61%), drinking tea or coffee (54%), and taking a walk (42%).

Participants saw a 68% reduction in stress, and it only took 6 minutes for stress levels to be reduced.

Reading proves to be the perfect distraction from racing thoughts, distractions, and worries. So give yourself the gift of a novel and allow your mind to drift into another world—and into your dreams.

7. Drop Some Lavender Essential Oil on Your Pillow

We’re all about natural products with health benefits, and lavender is one of the most calming scents around. So much so that it can be used to help you relax and fall asleep.

Put a few drops on your pillow, take a few deep breaths, and drift off to sleep.

If you want to avoid staining your pillow or sheets, put a few drops on a hanky or facecloth and place it over your pillow.

8. Dim Your Lights

Melatonin is known as the hormone of darkness.

Therefore, light exposure suppresses it. Because of this, it’s important to turn off—or at least dim—your lights up to 4 hours before bedtime.

And if you want ultra-quality sleep, invest in some black-out curtains and/or an eye mask.

The Bottom Line

Choose to do one or two of these each night—or choose to do them all!

Make it a goal this week to change your mindset around sleep. Repeat mantras like, “Sleep comes effortlessly to me” or “I am becoming more relaxed with every breath.”

This will transform your relationship with sleep—allowing you to overcome insomnia and embrace those dreamy ZZZs.

|O L|ONES Team