The sound of an alarm clock is like nails on a chalkboard. It just makes you cringe. You wake up groggy and cranky, feeling like you just fell asleep. Lucky for you we’ve found a solution. Six simple solutions to be exact. In the future, you may actually turn off your alarm rather than throw it.

Getting to sleep is difficult, but it’s due to things we all overlook. Let’s check out these 7 simple tips to get a better night’s sleep.

1. Set a schedule

You cannot expect your body to fall asleep instantly. It takes a set schedule with consistency. The focus should be on setting a bedtime (yes, revert back to childhood) and stick with it. The key is to fall asleep within 15 minutes after lying in bed. If not, aim to do something relaxing before trying to fall asleep again. The bedroom should signal a place of rest and relaxation. Unfortunately, this also means NO TV! The body needs to recognize it is time to sleep. All distractions must be eliminated.

2. Limit foods

Eating too close to bedtime causes sleep interruption. The body needs time to digest a heavy meal. Limit meals that may cause indigestion anywhere near bedtime. The key is to eat a snack if you are hungry. Anything consumed before bed should be rather light. People often prefer a serving of dairy, or a protein shake.

3. Include exercise

Regular exercise, especially earlier in the day, can promote better sleep. The body will require rest for proper recovery. The key is to not exercise too late in the day as people tend to feel energized due to the endorphin release. The recommended amount of exercise is 150 total minutes throughout the week. The focus should be on moderate (or higher intensity) exercises like jogging and weightlifting.

4. Reduce stress

Stress causes the mind to constantly race and no time to relax. This buildup of tension spills into your bedtime and causes restlessness. The key is to fall asleep happy or content rather than leaving things left unhandled. If you are in a disagreement, focus on solving it, or you will not be getting much sleep.

5. Sleep when you are tired

People often try to force sleep. They check out the clock and decide it’s bedtime. Your body will let you know when it is tired. Again, if you do not fall asleep within 15 minutes of lying in bed, find a light activity. It is also key to limit daytime naps as this tends to reduce sleep quality. A nap should last no longer than 30 minutes.

6. Balance fluids

Not drinking enough prior to bed can cause sleep interruption due to dehydration. The key is to drink 8 to 10 ounces prior to bed. This can also limit cravings if you normally wake up during the night. Also, be sure to steer clear of drinks and stimulants several hours prior to sleep. The body will remain energized for several hours after consuming caffeine. The effects of the caffeine may feel like they fade, but sleep still suffers.

Sleep Aids

There are hundreds of different sleep aids on the market. They are often comprised of a few simple ingredients (among others). Here are a few that may help you get your much needed Zzzz.

There are supplements that can also aid in allowing you to sleep better:

• Melatonin
• Valerian Root
• Chamomile Tea
• Kava
• L-Dopa
• GABA

Dosing ranges for these supplements tends to vary based on the individual, so be sure to follow label instructions and restrictions.

Millions of people suffer from sleep problems. The key is sticking to a routine and limiting distraction. You need your bedroom to be a sanctuary. The place where the warrior can rest and recover. Sleep is crucial to the recovery process. Focus on getting 6 to 8 hours of solid rest. Oh, and sleep tight, don’t let the bedbugs bite (that saying is disgusting)!