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    These 7 Tricks Might Help You Get A Bit More Sleep

    Falling asleep is my favorite time to think about everything that's stressing me out.

    1. Bore yourself to sleep with the Sleep With Me Podcast.

    People rave about this podcast that is literally just a really boring voice reading a really boring story to lull you asleep. Subscribe here.

    2. Exercise in the morning to sleep deeper at night.

    According to the National Sleep Foundation, people who work out early in the morning spend more time in the deeper, more reparative sleep. Because exercise heats the body, you should leave at least 3 hours before bed to cool down if you have to do it at night.

    3. Go to bed and wake up at the same time. Every. Single. Day.

    Our body regulates when we get tired and when we feel awake. Scientists actually suspect that a chemical called adenosine is responsible for this pattern. (That's why you can't sleep past 7 on the weekends.)

    4. And leave at least 30 minutes before you need to be asleep for a wind-down activity.


    Have a regular activity — whether it's reading a book, practicing yoga, taking a warm bath, or writing a journal entry — that lets your body know it's time for bed.

    5. Set up a "worry" appointment so you aren't doing it when you're drifting off.

    Universal Pictures

    If thinking about everything you need to do when you wake up keeps you up at night, set a time earlier in the day to take time to make a list so it doesn't haunt you later.

    6. Practice the 4-7-8 breathing technique for a "natural tranquilizer."

    Exhale completely. Inhale through your nose for 4 slow seconds, hold it for 7 seconds, and then exhale out your mouth for 8. The more you do this, the better it will work.

    7. If you're still staring at the ceiling, try a guided meditation to relax your racing mind.

    And if you need help sleeping while you're on the road, check out our picks for the best travel pillow on BuzzFeed Reviews!

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