Are you at your wit’s end because the quality of your sleep has been deteriorating lately? Suffering through a period where you are unable to sleep more than a few hours a night will take its toll on your physical and mental health, so it’s important to take steps to address this problem promptly.

While you should consult a doctor prior as well, we think that these tips for falling asleep easier will help bring you closer to resuming a healthy sleep schedule…

1) Set up your room to encourage an environment conducive to sleeping

If you want to get a better night’s rest, start by setting up an environment that encourages this state. In order to create a bedroom that helps you fall asleep faster, you’ll want a space that is darker, cooler and quieter than it is presently.

Getting blackout curtains, ensuring your windows are double or triple paned (these do a better job at keeping external noise out) and installing climate control improvements will tick off all these boxes.

With regards to temperature, keeping your environment between 60 to 68 degrees Fahrenheit (16 to 20 degrees Celsius) will induce sleep more effectively than warmer air.

If you are having a hard time adjusting to cooler temps, throw an extra blanket or two on top of your current bedding setup.

2) Eat certain foods that make you sleepy

The meals you eat will also influence whether you have an easy time falling asleep later in the evening; in a recent blogpost from Bedstar, it was found that foods high in tryptophan were highly effective for inducing a restful state.

Found in foods as diverse as turkey, bananas, and almonds, there are a variety of ways you can eat your way to a good night’s rest.

3) Count backwards from 99, and other mind tricks that will help you nod off

Many people have difficulty slipping into a blissful slumber due to a mental state known as “monkey mind”.

Hopscotching from one stressful thought or frustration to another, their overactive imaginations lack the discipline required to allow the body to get the rejuvenation it needs.

You can keep your mind on a short leash by focusing on something boring and simple-minded … like counting backwards from 99.

It sounds silly, but it works for many people. Fixating on the color black – and nothing else – in your mind’s eye is another example of this.

4) Avoid exercise three hours prior to bedtime

While exercise is something that most of us need to do on a more frequent basis, try to avoid scheduling it within three hours of your bed time.

Adrenaline and other hormones produced from physical activity keep you alert up to three hours after its conclusion, so be sure to schedule that run or trip to the gym in the morning or immediately after work.