Do you struggle to fall asleep at night or find yourself waking up multiple times throughout the night? You’re not alone. According to the National Sleep Foundation, 50 to 70 million Americans suffer from sleep disorders or sleep deprivation.

Poor sleep can affect your health, productivity, and overall quality of life. Here are nine techniques to help you get a better night’s rest.

1. Stick to a Consistent Sleep Schedule

Our bodies have internal clocks that regulate our sleep-wake cycle. By going to bed and waking up at the same time every day, even on weekends, we can help sync our internal clocks and improve the quality of our sleep.

Try to stick to a schedule that allows for 7-8 hours of sleep per night.

2. Create a Relaxing Bedtime Routine

A bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. This routine can include activities like taking a warm bath, reading a book, or listening to calming music.

Avoid screens and bright lights, as they can interfere with the body’s production of melatonin, a hormone that helps regulate sleep.

3. Keep Your Bedroom Cool, Dark, and Quiet

A cool, dark, and quiet environment can help promote restful sleep. Make sure your bedroom is a comfortable temperature and block out any unwanted noise or light. Consider using blackout curtains or earplugs if needed.

4. Invest in a Comfortable Mattress and Pillow

Uncomfortable bedding can interfere with sleep quality. Invest in a mattress and pillow that are comfortable and supportive for your sleeping position.

Many mattress stores offer a trial period so you can test out different mattresses and find the one that’s best for you.

5. Avoid Caffeine and Alcohol Before Bedtime

Caffeine is a stimulant that can interfere with sleep, so avoid consuming coffee, tea, soda, or chocolate in the hours before bedtime. Alcohol may help you fall asleep, but it can also disrupt the sleep cycle and lead to fragmented sleep.

Avoid consuming alcohol before bedtime, or limit your intake to one drink with dinner.

6. Exercise Regularly, But Not Before Bed

Exercise can promote restful sleep by reducing stress and anxiety, but avoid high-intensity exercise in the hours before bed, as it can increase alertness and make it harder to fall asleep.

Try to finish your workout at least a few hours before bedtime.

7. Manage Stress and Anxiety

Stress and anxiety can make it difficult to fall asleep and stay asleep. Practice relaxation techniques like deep breathing, meditation, or yoga to help calm the mind before bedtime.

If you’re experiencing persistent stress or anxiety, consider talking to a therapist or counselor.

8. Limit Screen Time Before Bedtime

The blue light emitted by screens can interfere with the body’s production of melatonin and disrupt the sleep-wake cycle.

Avoid using screens for at least an hour before bedtime, or use a blue light filter to reduce the impact of screens on sleep.

9. Try Natural Remedies

Herbs like chamomile, valerian root, and lavender have been used for centuries to promote restful sleep. Consider trying herbal teas, essential oils, or supplements containing these herbs to help improve the quality of your sleep.

By implementing these techniques, you can help promote restful sleep and improve your overall quality of life.

If you continue to struggle with sleep, talk to your healthcare provider, who can help identify any underlying conditions or offer further treatment options.