We’ve all been there before – tossing and turning until the wee ours of the night because we can’t get something off our minds. It could be work related, a family stress, or even thinking about our list of things to do the next day. You look at your clock and 1 o’clock turns to 2, 2 o’clock turns to 3 and you become so stressed out about not getting enough sleep that that becomes the reason you can’t get any shuteye.

This isn’t a typical occurrence for me, but it has happened before, and I know many others who struggle with it more often than not. Stress, caffeine and a high body temperature are all things that can contribute to a poor sleep. Many times changing our habits can have positive results on our lifestyle, and in this case our sleeping patterns. From cutting out caffeine after 2 pm to using sleep-inducing scents, here are 6 tips to teach you how to sleep better.

1. Read (a book) before bed

Reading a book, magazine or newspaper before bed can calm your mind by taking your thoughts away from any stressors you may be facing. Try to stay away from your laptop or iPad as looking at a screen before bed actually makes it more difficult to fall asleep. Reading a book you love can be captivating and stimulating, bringing you into another world. It’s calming and allows you to wind down after a long day.

2. Don’t drink anything with caffeine after 2 pm

I know this one may be tough, but caffeine stays in the system for up to eight hours, making a good night’s rest almost impossible if you drink it too late in the day. Stick to decaf drinks after 2 PM to get the best possible sleep at night.

3. Stay on Schedule

Set a sleep schedule and try your best to stick with it. Going to bed and waking up at different times every day can throw your rhythm off, preventing you from getting a proper sleep. Stick to your sleep schedule even on weekends when you can, as it this will make it much easier to stick to it during the week.

4. Exercise

Working out is so important for a good night’s sleep. When your body cools down after cardio and dynamic aerobic activity it signals the brain to release melatonin, which makes you sleepy. Just try not to exercise within 4 hours of going to bed. Your body is still on a high in this time frame and it can be more difficult to get to sleep.

5. Use a Scent

There are a number of sleep-inducing scents that can aid in relaxation, and ultimately help you sleep better. Spray a few spritzes of essential oils containing lavender, chamomile, or ylang-ylang on your pillow before going to bed.

6. Make your bedroom an oasis

If your bedroom is filed with clutter and distractions, you’re more likely to be stressed out and less likely to fall asleep easily. Make sure your bedroom space comfortable, calming and as spotless as possible so that you can focus on sleeping and nothing else.

If you learned how to sleep better with these tips, please share them on Pinterest!

We’ve all been there before – tossing and turning until the wee ours of the night because we can’t get something off our minds - but thanks to this collection of tips to teach you how to sleep better, you can bid adieu to sleepless nights forever!

And if you’re looking for more health-related tips and tricks, please follow our Health and Fitness board where we share all kinds of fabulous ideas!

Kate is a freelance lifestyle writer based in Toronto, Canada. She’s always had a passion for the written word, and after interning at publications such as FASHION Magazine and The Kit, she knew she had to take her passion to the next level. When she’s not sharing her love for styling outfits, home cooked meals, fitness endeavours and home décor, she’s probably taking a hot yoga class or watching the latest series on Netflix.

This is an excerpt from the article 6 Tips to Teach You How to Sleep Better which originally appeared on http://www.cloudywithachanceofwine.com/.