Over 40% of adults in the U.S. claim to have a hard time getting the sleep that they need. Busier schedules with unpredictable hours and a heightened level of daily stress are the main contributors to sleep problems in today’s world.

Your body works best when it can develop and follow a routine. In the same way that you set a specific bedtime for your children, establishing a proper bedtime routine for yourself can help you get to sleep faster.

The good news is you don’t have to lay awake for hours and continue to struggle with your sleep patterns. Along with taking a stress-busting supplement like Valerian root or Melatonin from Irwin Naturals, you can follow some of these steps to create a bedtime routine that really works.

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Set a Regular Bedtime

Your body has an internal cycle that manages your sleep and awake time in a 24-hour period. When that sleep cycle becomes unbalanced, your body struggles to fall into a proper sleep. When you set a regular bedtime, your body can quickly become adjusted to when it’s time to start decompressing from your waking cycle. In a short time, you will start to notice that you will become sleepy on your own when your scheduled bedtime starts to approach.

Avoid Distractions

Once you have begun your bedtime routine, it’s time to eliminate all distractions. Phones, TV’s, and computers act as a stimulant that can make it tough for you to relax and get to sleep. The blue light that is emitted by your smartphone, tablet, or computer can also increase your brain wave activity, making it harder for you to fall asleep.

Take a Warm Bath

One of the best ways to wash away the tension of the day is with a warm bath or shower. Adding some relaxing aromatherapy scents can help your tense muscles release and allow your body to prepare to go to sleep. Your warm bath will have the best effect if you take it about 2 hours before bedtime. This helps to lower your core body temperatur,e making it easier for you to fall asleep.

Have a Bedtime Snack

Going to bed hungry can be as distracting as being uncomfortably full when trying to drift off to sleep. A light and healthy snack before bedtime can help to fill your tummy without the weight of a heavy meal.

Set the Mood

Bright lights and loud noises can be distracting when you are trying to relax before settling down to sleep. As part of your bedtime routine, try lowering the lights and eliminating any disturbing sounds. If you don’t like the complete silence of the night, you can try putting on some low relaxing music or a white noise machine to help you drift off to sleep.

Without enough sleep, your body will struggle to operate efficiently. This strain can cause a variety of health issues including depression, anxiety and a weakened immune system. If you are struggling to get to sleep, try adopting a regular bedtime routine using these tips to help you get the rest you need.