Turning off your brain can be very hard – especially when your everyday concerns and worries are like valise in size. Follow these habits to help yourself get some much-needed Zzzzzs.

Never go hungry even in bedtime. Munching on something light or drinking a glass of milk can help the mind let go of tensions. Milk also contains tryptophan, a chemical ingredient that can make us sleep.

Spritz your room with a relaxing scent before going to bed to help you relax and program your mind that it’s time to sleep. 

Turn off lights and other gadgets such as your phone, radio, and TV. A dim, cozy, and quiet room also helps relax your mental muscles, according to Dr. Joel Harber, an American behavioral medicine psychologist.