Millions of Americans struggle to sleep well every night. Some stare at the ceiling for an hour before they can fall asleep. Others sleep like babies for four hours before waking up to stare at the blinking alarm clock for two or three hours in the middle of the night. Many habits have changed because of cultural changes. You may watch your favorite TV shows right before bedtime, work from home in your PJs or read a book on your iPad when you should be relaxing before bed. If you are one of the many who struggle to sleep every night, try exchanging your old habits for these new ones.

Make the Bedroom Fabulous

Your bedroom should be about more than just the decor that you choose. It should be designed, furnished and decorated in such a way as to induce good sleep. At nighttime, your bedroom should be pitch black. Room darkening curtains can keep the sun out in the morning as well. You can also try turning down the thermostat to 64 to 67 degrees because cool air improves sleep. Get rid of noise and distractions from your room, and consider a white noise machine if your partner snores.

Find a Sleep Schedule That Works

A sleep schedule can help your body get into a good rhythm and can help you fall asleep and wake up at the same time every day. You should maintain your sleep schedule even on the weekends.

Watch What and When You Eat

Your healthy living habits can greatly affect your sleep. Eating or drinking late at night can make it difficult for you to fall asleep or can cause you to wake up to use the bathroom in the middle of the night. Also, try to stay away from caffeine in the afternoons and evenings and limit spicy foods late at night.

Try a Supplement

Some people respond quite well to natural supplements that can be obtained without a doctor’s prescription. These supplements typically contain well-known, safe sleep aids, such as melatonin, GABA and 5-HTP. An option, such as Kavinace Ultra PM by Accutrition may be just what you need.

If you are truly having trouble sleeping each night and you cannot decipher what may be causing this, speak to your doctor about your concerns. He or she may have some additional tips that will help you get your best rest ever. You may also want to look into investing in new pillows or a new mattress. This can help you rest comfortably and wake up feeling more rested.