We’re all told to go to bed earlier, or get more sleep, sometimes we actually have the time to do just that. But we’ve all been there, just laying in bed unable to catch up on that much needed sleep. Here’s some ways to fall asleep faster and take advantage of that nap time.

Get your body ready for bed. Try this little relaxation tip before you fall asleep: tighted your muscles for 7 seconds then realease starting with your toes and working your way up your body.

Get rid of any bothersome noises. Instead try turning a fan on, or buying some ambient music off of iTunes.

Turn down the heat. Most people fall asleep faster when their in a room that’s around 65 degrees.

Take notes on your day and your sleep. By keep a journal of the stresses/foods/drinks that happen when your awake, then taking notes on the quality of your sleep that night, you can start to find patterns.

Don’t let your mind race before you lay down. Try to think about your day and your plans for the next day 2 hours before you lay down for bed.