From the moment we wake up to the moment we go to bed, we are over stimulated. In the morning, you get up and turn on some podcast or surf the Internet; even if you’re at the gym there is a TV on. Then you go to your job where you are concentrated, multi-tasking and plugged in. After work, you might go out with your buddies or go on a date. By the time you get home, you are so wound up- how can you possibly make a smooth transition between a fully rousing day into sleep mode?

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The answer is that many of us don’t make a smooth transition. It takes some people hours to fall asleep; some people drink or take medication; and some people just crash. The unhealthiest part about this whole system is that we wake up to do it all over again the next day!

These days collectively are our lives! If you think of the big picture, you must realize how important it is to have a healthy sleep routine that promotes not only a healthy sleep pattern, but also a healthy state of mind. We want to curb sleep deprivation as it can lead to serious long-term effects on our body and our mind. A great start in ensuring a great nights sleeps begins with your bedding and mattress, a comfortable and reliable mattress can make a huge difference to the quality of your sleep.

Creating a calming routine that will bring your adrenaline down and clear your mind is key in getting a good night sleep. Pick and choose a few of these nighttime tips and create your own ritual to transition into bed.

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  1. Set Your Body Clock

Your computer may be one of the main factors keeping you up. That bright light signals to your brain that it’s still daytime. Why would your brain want to sleep during the day? Flux is an app to download on your computer that will alter the screen’s brightness, and even it’s hue, to synchronize with the time of day. There has been a lot of science and research behind this, so if you’re thinking it’s not worth a try- you’re just wrong.

  1. Sleepy Time Tea

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Instead of reaching for medication, heat up a pot of tea. People all over the world, from big strong men to little old ladies, swear by this line of Sleepytime teas to cure insomnia! Celestial Seasonings Sleepytime Extra is the most popular with a blend of Valerian root, Chamomile and Tilia Estrella- you don’t need to know be familiar with each of those ingredients, just know that they are natural, caffeine-free and will put you to bed in about 15 minutes.

  1. White-Noise App

The sound of heavy rainfall or waves crashing is so relaxing. You might not even be sleepy yet- but the clock is telling you it’s time for bed. Just lay back and let your body become heavy. Allow your thoughts to drift away and the dreaming to begin. My favorite is Rainy Mood, which allows you to choose the type of rain and any extra sound effects like wind or birds- and it’s free!

  1. Airplane Mode

A major reason you can’t sleep is that you’re mind is still being bombarded by information from Instagram, Candy Crush (don’t be ashamed) or your other insomniac friends that keep messaging you. Set an appropriate bedtime for your phone, and switch it to airplane mode. This will deactivate your Internet, and if someone really needs you, they can call.

  1. Oils

Another all-natural product that is helpful towards prepping you for bed is essential oils. Dabbing these scents onto certain parts of your body will sooth you. Lavender, Bergamot, Sandalwood; these are just a few oil scents that are shown to calm you into sleep. You can find well-reviewed oils on Etsy or Amazon in many different scents.  No man is too manly for essential oils.

Making one or two of these tips a regular part of your evening will signal to your body that you are going into sleep mode. The goal here is to create habits and rituals that you can look forward to. These aids will do half of the work, but the other half requires you to be dedicated and self-motivated. A healthier night sleep will benefit the way you look, the way you feel and the way your mind behaves into the next day.