Make a Sleep Schedule

With a set schedule, the release of melatonin, the sleep-inducing hormone, peaks at the same time every night, making it easier for you to fall asleep and sleep soundly. Don’t vary your routine by more than an hour on weekends or you may throw your circadian rhythms out of whack. Some people also find it helpful to keep a journal if you tend to ruminate in bed. You don't have to write down deep thoughts; spending even 5 to 10 minutes jotting down whatever is on your mind — stray to-dos, reminders — can help your brain deal with information overload.