We hear from clients far too often say that they “don’t sleep” or they “have trouble falling asleep”; whether it is because of work, kids, or a racing mind keeping them up at night. A lack of sleep might just be the roadblock that is keeping you from reaching the fitness goals you’ve been working so hard to achieve. Here are some tips to help you fall asleep and stay asleep:

1. Meditate before bed. Meditation will help calm your central nervous system and slow your breathing to help you relax and make it easier to drift off.

2. Try a relaxing soundtrack. As stereotypical as it might be, listening to waves crashing on the shore or water trickling down a waterfall can help you fall asleep.

3. Try a progressive muscle relaxation technique. Start by curling your toes for 7 seconds and relax. Slowly continue up your body, tensing each muscle group for 7 seconds and relaxing. Muscle tension can sometimes keep you awake, even if you don’t realize it. The relaxation phase of this exercise can help loosen those muscles up.

4. Get into a routine. Trying to go to bed at a different time every night confuses your body and doesn’t get it into a rhythm. Eventually, once your bedtime rolls around, your body will already be tired and you won’t be trying as hard to fall asleep.

5. Keep your room cool. This is super important for the summer months. Get a fan, ditch your comforter or duvet, or turn up the AC at night. We’ve all experienced a terrible sleep from a hot room.

6. Don’t drink water right before bed! Getting up to go to the bathroom in the middle of the night is one of the most common reasons people don’t sleep through the night.

7. Don’t drink caffeinated drinks after 12pm. It can take up to 12 hours for caffeine to get fully broken down in your system. If your last coffee was at 3pm, you might be struggling to fall asleep until 3am – and if you do happen to fall asleep before then, the quality of your sleep will likely still be poor.