Have you had your fair share of sleepless nights? You toss and turn, you count the imaginary sheep and you still can’t fall asleep. It’s frustrating and sometimes it can feel like a never-ending zero-win battle with yourself. Whether these nights are rare or a habitual occurrence for you, I’ve gathered some great tips and tricks to help you get some shut eye when you need it the most.

1. Create a Relaxing Environment

Start by dimming your lights. Bright lights can disrupt your body’s natural sleep cycle, so try lowering the lights or use a dim lamp. Aim for a cool temperature, a cooler temperature around 15–20°C is optimal for sleeping. If you’re feeling a little warm, try using a fan or cracking open the window. Do your best to eliminate noise. If there’s lots of noise, try earplugs or playing calm sounds like white noise or nature sounds to help you relax.

2. Limit Screen Time Before Bed

I know this one’s difficult. It’s definitely difficult for me. But, do your best to turn off your electronics. The blue light emitted by phones, tablets and computers interferes with your body’s production of melatonin, the hormone that helps regulate your sleep. Best practice is to avoid screens at least 30 to 60 minute before bed. In the evenings, if you must use your phone or computer, consider using night mode to reduce blue light exposure.