Need some z’s? Seven tips to getting some sleep.

A lot of people are having trouble getting the sleep they need. Sometimes it’s as simple as actually getting to bed. While other times you make it to bed, but can’t fall asleep. Try some of our tips to get some z’s:

1. Stop working. This is a no-brainer, but we’re sure this is something we all forget, especially when working on a time-consuming project. Close the computer or put down your pen at least 60 minutes before bedtime. Your mind needs to let go of the day, so you can sleep.

2. Get some exercise. There is a caveat. Make sure you end your exercise program at least two hours before you head to bed, so your body’s endorphins can calm down enough to sleep.

3. Write down your thoughts. If you find yourself unable to tune out your thoughts, write them down. You may be pleasantly surprised to see how much more relaxed you feel knowing you have set yourself up for a less stressful work day.

4. Eat if you are hungry. This is not a green light to overindulge before bedtime. Overindulging is actually a very bad idea if you want to get some sleep. A snack, such as a piece of fruit, or a small piece of protein or cereal and milk, can take the edge off so you can sleep and not lay in bed thinking about ransacking the refrigerator.

5. Drink before bed. A small glass of tart cherry juice, a half of a mug of warm milk or chamomile tea may be your pre-bedtime drink of choice. These beverages help you relax.

6. Turn off the light. This means turning off the electronics, including your phone, laptop and television, not just the bedroom lights. Blue light emitting from our electronics has been shown to block melatonin production. Melatonin helps us fall asleep. We don’t want it blocked. So lights out.

7. Try herbal formulations. Passionflower helps to quiet your active mind. Chamomile supports rest when you have mild to moderate uneasy sleep. California Poppy helps you stay asleep when you tend to wake up during the night. You will find these and other sleep-promoting herbs in Deep Sleep®.