First of all, you should get bills and work related items out of the bedroom. You want to make your bedroom less chaotic Use a fan to make your bedroom cooler and improve air circulation. Studies show that if you can bring the temperature down to 65 degrees you can fall into a deeper sleep . And the white noise from the fan can actually help calm you down . You want to make your bed as cozy as possible . Use warm and fuzzy sheets and pillowcases. Keep a journal by your bed , so if an idea pops into your head , you can write it down, and go back to sleep. Bringing nature into your bedroom makes your bedroom like an oasis . Plants also bring in more oxygen. And having a glass of milk really does help you sleep. Studies show that the magnesium and calcium in milk help you fall into a deeper, non-REM sleep , which is the most refreshing type of sleep. If milk is not your cup of tea , then try chamomile tea. Of course, you should stay away from regular tea or green tea due to the caffeine. If you are still having trouble getting to sleep you can try melatonin supplements . These days they come in a variety of flavors , even chocolate mint. Finally, getting just 20 minutes of exercise a day can make it a lot easier to sleep at night.

 

You may not be able to implement all of these steps, but just trying a few of them could help you get the sleep you need.