Light pollution can also impact how well you sleep.That way, you’ll only associate your bed and bedroom with relaxation and sleep. Don’t work, eat, talk on the phone, or do other activities in bed. Additionally, use your bedroom only for sleeping.A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Do your best to keep the temperature in your bedroom just below 70 ☏ (21 ☌). Keep your room cool, clean, dark, and quiet. X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold. Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia.When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea.

Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you.Valerian has been used to treat insomnia and nervousness for centuries.The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality. Your body produces melatonin naturally, and it is the most common sleep supplement on the market.Before trying a supplement, it’s wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding. There are many sleep supplements available that may help you fall asleep.

I sleep now