As I’m writing this, I’m tired. I’m actually tired quite a lot. I’m honestly not sure if I have insomnia, but I do experience sleeplessness enough to feel its negative impact on my life. If you have a hard time sleeping, you know just how tough it can be to concentrate on important tasks or find the motivation to make anything other than a mediocre attempt at loving your life. There’s good news, however, for people that suffer from insomnia or even just occasional sleeplessness. These 10 tips will help you fall asleep, stay asleep and get back to sleep if you wake up in the middle of the night.

Set your alarm for the same time every day

While it’s tempting to sleep in on weekends, especially if you have had poor sleep during the week, you should get up at the same time every day in order to train your body to wake at a consistent time. A routine is a first defense against erratic sleep patterns.

Eliminate alcohol and stimulants like caffeine

The effects of caffeine last for several hours, so the chances of it affecting sleep are significant. Caffeine makes it difficult getting sleep, and it may also cause you to wake up throughout the night. Alcohol may have a sedative effect for the first few hours following consumption, but it leads to frequent arousals and keeps you from experiencing REM sleep.

Say no to naps

If you think napping helps you catch up on missed sleep, you’re wrong. Sorry, not sorry. It’s important to establish and maintain a regular sleep pattern and train yourself to associate sleep with cues like darkness and a consistent bedtime.

Hit the gym regularly

Regular exercise can improve sleep quality and duration, but avoid doing it right before bedtime. Get your swole on at least three hours before you hit the sheets.

The bedroom is for two things only

The bed is for sleeping and having sex, and that's it. If you suffer from insomnia, don’t watch TV, study or play on your phone in the bedroom. All these activities can increase alertness and make it harder to fall asleep.

Go to bed worry free

Easier said than done, but if you find you lay in bed thinking about tomorrow, set aside a period of time to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. Try to make a list of work-related tasks or things that need to get done for the next day before leaving the office.

Use Nutrovape Sleep

62% of American adults experience trouble either falling or staying asleep multiple nights per week. Nutrovape’s Inhalable Sleep Aid is a blend of melatonin, l-theanine, natural passionflower, and chamomile that will help you relax and sleep soundly throughout the night – with no morning hangover. Each device has approximately 200 servings, providing you with restful nights of sleep for the weeks ahead.