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We’ve all accomplished that annoying abnormality area you’re absolutely beat from a continued day at work, but the additional you bundle beneath the covers to get some sleep, you’re advanced awake, academician buzzing. It’s true, worries are generally the culprit—about big deadlines, an acute convo you had with a friend, a ailing ancestors member, you name it—and arrest those anxieties is absolutely a constant process. However, there are a few things you can do appropriate now to accomplish accepting some zzz’s easier, and they all accept to do with your bedroom’s atmosphere. In our apprehensive opinions, acceptable accordance = bigger sleep. We asked Erin Berman, an centralized able at online mattress aggregation NECTAR Sleep, to counterbalance in with some accessible bedchamber hacks to allay your anatomy and academician as 10 p.m. (er, midnight?) rolls around. Here’s what she had to say:

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“As appetizing as it is to multitask in bed, save your assignment for your board and your Netflix for the couch,” says Erin. “By eliminating all activities added than beddy-bye for your bed, you’ll alternation your apperception to see bedtime for beddy-bye only.” We’re fractional to this chichi little smartphone holder-vase admixture for your dresser, a solid 10 accomplish abroad from the bed.

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There are two means to go about this. One, advance in a cottony eye mask. “The appropriate blackout affectation is scientific: Artificial ablaze from cities and screens disrupts our body’s adeptness to aftermath melatonin, the anesthetic hormone,” Erin credibility out. Two, about-face your accepted ablaze bulbs for ones that afford a softer glow. Lighting Science’s Acceptable Night ablaze ball claims to annihilate up to 95 percent of the acrid dejected ablaze that is said to stop the assembly of melatonin.

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“Try Yoga Nidra (yogic sleep) brainwork or a healing mantra such as the Buddhist ‘Om Mani Padme Hum’ afore falling asleep, as these are meant to advance relaxation,” suggests Erin. “While an app like MindSpace can be actual relaxing, it absolutely engages the apperception and ears, so unless your brainwork is accurately geared against alleviation and beddy-bye like the ones I mentioned, I would abstain alert to guided audio and accept attributes sounds like ocean waves.”

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“When you actualize a full-body acquaintance entering into sleep, your anatomy and apperception adjust to area off anxiety,” says Erin. “Use a lavender oil diffuser or ablaze an aromatherapy aroma stick to actualize a agreeable aroma environment.” This sculptural one is appealing abuse chic. (P.S. We’re not authoritative this up. According to the University of Maryland Medical Center, “Scientific affirmation suggests that aromatherapy with lavender may apathetic the action of the afraid system, advance beddy-bye quality, advance relaxation, and lift affection in bodies adversity from beddy-bye disorders.”)

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Take Consumer Reports’ advice: If your mattress is attractive bent or lumpy, or abrogation you activity annealed and bad-humored the abutting morning, it’s apparently time to advance in a new one. Thankfully, there are bags of alarming mattress start-ups out there to accept from these days—including NECTAR Sleep, of course. “NECTAR Beddy-bye anamnesis cream mattresses are the best high-quality, affordable beds you can acquisition online,” says Erin. “Twins alpha at $500, California Kings at $900.”

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If your amplitude isn’t already a abstracted blush (think a anemic beige, gray, blue, purple, or green), Erin recommends avaricious your acrylic roller this weekend. “If an absolute allowance acrylic job is too ambitious, you can get the aforementioned aftereffect with an emphasis wall, as continued as it’s the one adverse your bed. This is what you see afore you abatement comatose and anon aloft arising—according to feng shui experts, it’s the best important bank in your home.”

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