No matter what kind of schedule you have, you can always create helpful sleep habits. Here are four actions you can take that will encourage you to fall asleep and stay asleep. 

1. Pay attention to what you eat. Caffeine, heavy meals, and alcohol can delay when you fall asleep. Certain foods can also cause heartburn or acid reflux when you are in a reclined position (1).
2. Be consistent with your schedule. Have the same bedtime and wakeup time. This helps train your body to be on a routine (1).
3. Create a comfortable sleeping environment. This means a supportive mattress and pillow, a darkened room, and a cooler thermostat setting. Eliminate any distracting noises; you can always add a fan or white noise machine to create a blanket of comforting sound (1).
4. Avoid electronic devices. The artificial light from LED screens can interfere with our circadian rhythm. One study found that when participants wore glasses that blocked short wavelength light, they experienced a 58% increase in nighttime melatonin production (2, 3). That’s better than taking an over-the-counter melatonin supplement.