For many people, especially those with stressful and hectic lives, falling asleep is difficult. Fortunately, some simple solutions exist. Here are six ways to fall asleep quicker.

Get Exercise

Exercising increases endorphin production, which helps you combat stress. Exercising for at least 30 minutes each day stimulates your brain’s production of this feel-good hormone so you get a good night’s sleep. Make sure you avoid strenuous exercise just before bedtime, since this has the reverse effect.

Drink Milk

The old wives’ tale was right! Having a drink of milk (warm or cold) before bedtime helps you fall asleep quickly and improves your sleep quality. Milk contains tryptophan, an amino acid that helps you fall asleep.

Play Soft Music

If you live near a busy street or your partner snores, it’s difficult to fall asleep. Listening to soft music helps calm your nerves so you fall asleep fast. It also helps cut out annoying noises that keep you from sleeping. There are many tracks on YouTube or iTunes that’ll help you fall asleep fast.

Eat Properly

Avoid eating a heavy meal in the two hours (at least) before bedtime. Food digestion causes your body to work harder, making sleep difficult. However, do not make the mistake of going to sleep on an empty stomach. Hunger can trigger brain signals that’ll keep your body awake. A light snack with some milk is beneficial.

Minimize TV and Monitors

Avoid watching television or using your computer at bedtime. Bright screens stimulate your brain and stop it from falling asleep. No matter the popularity of tablets and mobile phones, it’s important to keep them out of your bedroom.

Lower the Room Temperature

A cooler ambient temperature helps you fall asleep faster. The recommended temperature for when you’re asleep is 65°F (18°C).

Having a good sleep helps your body relax and replenish itself for the next day, so you should provide the proper conditions for better sleep. Everyone is different, but at least one of the tips above should work for you!