Are you tossing and turning in your bed or taking too long to drift off to sleep? Well, you aren’t alone. Luckily, there are many ways to sleep better. Want to learn how to sleep better? With a few sleep rituals or a natural sleep aid, you can drift off into la-la-land in no time.

Studies show that 40 million people suffer from sleep problems in the United States alone. Some of the sleeping difficulties include: feeling sluggish during the day, insomnia, sleep apnea, and snoring. Are you interested in sleeping advice that goes beyond a warm glass of milk? The four sleeping tips listed below may be just what you need.

4 Mindful Sleeping Tips

1. Sleeping schedules and rituals. Creating a routine, like going to bed at the same time every night and waking up at the same time in the morning, can cure your sleepless nights. Having a nighttime ritual that you do every night can also warn your body that it’s bedtime. Consider cutting off electronics, dimming the lights, and limiting noise before you go to bed.
2. Being comfortable counts. Don’t be afraid to invest in a quality pillow and mattress; they can make all the difference. It’s also a good idea to create a relaxing sleeping environment. Turn the clock around so you won’t stress over the time passing. Reconsider letting your dog sleep with you. With their own pet beds, they won’t disturb you and you won’t disturb them.
3. The right foods and beverages. It’s a good rule of thumb to eat and drink well before bedtime. You’ll sleep more comfortably and avoid late-night trips to the restroom. Experts also suggest avoiding foods and beverages that keep you up or wake you up in the middle of the night like alcohol and caffeine, such as coffee, tea, and chocolate.
4. Exercise. Physical exercise is beneficial for your body’s health and it can help you sleep soundly. However, remember to exercise earlier in the day (at least three hours before bed) so the adrenaline doesn’t keep you awake. However, experts say some light yoga before bed is just fine.

Bonus Tip. Beware of naps. They’re definitely refreshing, but if you try taking a nap later in the day or sleep too long it can mess with your sleeping schedule. So only take naps before the afternoon and sleep no longer than 30 minutes.