Do you find yourself staring at your phone and scrolling through social media when you should be asleep? Or, do you usually find yourself on the couch, binge-watching your favorite Netflix show? It’s easy to do this and tell yourself “only 10 more minutes" or "just one more episode," I’ve been there. It’s safe to say that almost the entire world has this problem. I mean, how could you possibly go to bed when half the world is awake and active online? How can you just nod off when your show has left you on the edge of your seat and you just have to see the next episode to find out what happens next?

Well, I’m here to give you some tips on how to let that go, turn off the world, and focus on getting more sleep.

Less caffeine and more water

Now, I know some of you are not just coffee lovers, but you are fueled by it. You rely on coffee getting you through the day. Whether you feel like you need it or not, stop drinking caffeine by lunchtime. Switch over to water or even juice. Every time you have that cup of coffee or an energy drink, the caffeine stays in your system for 4 to 6 hours. According to Dr. Mark Hyman, by having caffeine later in the day, it will affect your inner circadian clock -- via U.S. News. In other words, if you’re taking in caffeine all day, you are going to have a harder time going to bed.

It will be hard to even focus on sleep.

Unwind for the night

Think about your typical day. Maybe you are going to school, or maybe you have a full-time job. Whatever it is that you do during the day, I’m sure stress piles up. The two hours leading up to the time you go to bed should be the time to unwind and relax. This is personal time where you can just focus on yourself and shut out the world.

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Maybe this means you take a hot bath or give yourself a little spa treatment. This could be the time to write down some goals or write in your journal. The great part about this is, it’s completely up to you. What helps you to relax and get your mind off of everything? Think about it. Once you have an idea, do that at night and you will be able to sleep more comfortably.

One thing to keep in mind is when you start to unwind for the night, try to start with the same thing every time. If you get down a routine, your brain will start to register when it’s time to start thinking about going to bed. As an example, let’s say every night I start my routine with taking my makeup off. After doing this for a while, every time I go to take my makeup off my brain will know that it’s time to relax and you will begin to feel tired. This is because you know that sleep is quickly approaching.

Calming the mind and body

If you take anything from this, I hope you at least try what I’m about to talk about. Right before you get into bed, do some simple stretches. The purpose of this is not to actually stretch but to help relax your body.

I would recommend doing stretches that involve either sitting down or laying down on the floor. Try simply rolling out your neck or doing the butterfly stretch. If you don’t know what to do, ask Pinterest to give you some ideas. The possibilities are endless.

After you have done your stretching, try just sitting or lying there for at least five minutes with your eyes closed. Yes, I am asking you to meditate. Dr. Herbert Benson, a director of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine, says that meditation helps the relaxation response. The relaxation response is the opposite of the stress response. Meditation will help you to reach this and feel more relaxed. Focus on your breathing, that is an easy way to put your mind at ease and to feel a sense of calmness.

I love doing this before bed on those days that were really hard. It gives me a moment to forget what is bothering me. I know it may sound silly, but I know if you try it, you will love it, and you will end up getting that beauty sleep you have always wanted.