As many medical studies have proven over the years, getting enough sleep each night is crucial to a person’s mental and physical health, but for those who struggle with insomnia, getting the recommended eight hours of sleep is often no easy task. If you are struggling with sleep, keep in mind that you may be suffering from an ailment like sleep apnea, but there are a few bedtime routines that can help make falling asleep a whole lot faster.

Set Up a Regular Sleep Schedule

Little ones are not the only ones who sleep better when they have a set time that they have to go to bed at each night. Many doctors recommend that adults do their best to schedule their sleep as well because it helps the body naturally begin to fall into a state of relaxation as it prepares for rest. While each person has a different bedtime that they prefer, it is important to try not to stay up too late at night since this could end up having the opposite effect.

Prepare for the Next Day Ahead of Time

It is much easier to sleep better at night when you have everything ready ahead of time. It also helps make your morning routine go a lot faster. Consider laying your clothes out for the next day and packing your lunch at least an hour before you go to bed at night. That way, you will have less anxious thoughts about all of the things that still haven’t been done yet.

Take a Warm Bath

Taking a warm bath before bed is very relaxing to the body. This trick is especially helpful for little ones who are struggling to fall asleep when the weather outside is unseasonably warm, but it can work well for adults who have had an extremely stressful day at work too.

Meditate

Meditation is an ancient relaxation technique that involves clearing the mind and focusing on your breathing. It takes a little practice at first because it requires a lot of mental effort to push away intrusive thoughts that cause stress and anxiety though. When it is kept up as part of a regular bedtime routine, it has been shown to be very beneficial in helping a person sleep better because it trains the mind to let worries go.

Have a Cup of Chamomile Tea

Chamomile tea is so safe for most people and, in many cases, is a much better option for bedtime routines than taking an over-the-counter sleep medication, which can be addicting. Just be sure to drink a cup of it about 30 minutes before you go to bed because it doesn’t take long to take effect.