I recently wrote a post about 10 science-backed ways to help get more sleep time into your busy day. To be honest, though, I didn’t feel like that was enough because science has virtually endless recommendations when it comes to sleep.

So here are 10 more ways to help you catch more Zs.

#11 Count backward

If you must, try counting backward from 300 in sets of 3. This boring task will block out intruding thoughts so that your mind can finally fall asleep. You might be surprised how effective this can come to be.

#12 Consistency is key!

By keeping a regular sleep schedule, you will be training your body to sleep at certain hours each night. When your body anticipates rest, it can fall asleep more quickly.

#13 Keep a worry journal

If thoughts are keeping you up at night, start writing those thoughts down in a journal. Keep track of your worries so that you can leave them there for the evening and then tackle them the next day.
 

#14 Get comfortable

You’d be surprised how much easier it is to sleep when your bed is actually comfortable! Maybe invest in a foam top or new sheets to help make your shut-eye experience cozier.

#15 Don’t share the blanket

Sharing is not caring when it comes to sleep. Instead of sharing a blanket, get your own! That way, you can use it as you please and not be awoken by a greedy bed partner.

#16 Or the bed, for that matter

In fact, sleeping alone can seriously help with entering dreamland. Don’t feel like kicking your spouse out of bed? Try casting out your cute little pets out first.

#17 Breathe deeply

Taking long, slow deep breaths signals the nervous system to calm down and wind down. Try ten slow, deep breath when you get to bed each night as a way to warn your brain that it’s time.

#18 Nix the nightcap

Alcohol is a fun way to wind down from the day, but it can seriously disrupt your body’s natural rhythm. Ditch the alcohol for a more restful night.

#19 Replace your lumpy pillow

Did you know that pillows should be replaced every 18 months or so? Yup! Ditch that lumpy thing and get yourself a comfy new pillow.

#20 Take a hot bath

If you have time (and a bathtub), take a nice, relaxing bath before bed. The warm bath will relax your body, and when you get out, your body will drop in temperature ever so slightly. The drop mimics the natural process the body goes through as it’s winding down—ready or not.

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