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A good night’s sleep can boost your mood and energy levels, enable you to stay focused during the day, and even help you maintain a healthy weight.

If you’ve been struggling to get the sleep you need, it’s not too late to get back on track.

Try these six simple steps to help you fall asleep at night and feel well-rested during the day.

ticking clock

1. Stick to the Schedule

Bedtimes aren’t just for children. Though your life may be busier than it was when you were a kid, your body still craves routine.

If you’re a notorious night owl, try rolling back your bedtime a half hour each week. If your sleep schedule is all over the map, pick a specific bedtime and stick with it.

Your body will soon grow accustomed to falling asleep at that hour, and wakefulness will become less of a struggle.

2. Drink Your Way to Sleep

Everyone loves a late-night snack, but not when that sweet treat prohibits peaceful slumber. Try to stop snacking at least three hours before bedtime so your metabolism has a chance to slow down, thereby lowering your energy level.

If you need a little something in your system, try a cup of chamomile or other herbal tea, which can help you relax.

Drinking a glass of warm milk is another good way to satisfy your craving for calories while also inducing drowsiness.

3. Nap Wisely

There’s nothing wrong with a midday nap. In fact, when your energy is waning in the afternoon hours, a nap can boost your mood and productivity. Just be sure to cap your nap at 20 minutes.

A longer nap can leave you feeling groggier than you did before and make nighttime sleep harder to achieve. But if your body responds well to catnaps, enjoy this pleasure guilt-free.

4. Soak in Your Sundance Hot Tub

Did you know that hot tub time can help you get a good night’s sleep? It’s true: Soaking in your Sundance hot water one to two hours before bed signals the brain that it’s time for slumber.

You can even combine hydrotherapy with aromatherapy for the ultimate relaxation.

Just make sure to give your body a chance to cool down before bedtime; the sharp drop in body temperature is a necessary aspect of this sleepy-time technique.

5. Create a Sanctuary for Sleep

When you sit in bed to work or watch TV, your mind gets the mixed-up idea that the bedroom is for wake-time activities. Instead, make your bedroom a soothing sanctuary for sleep with comfortable bedding, soft lighting, and relaxing music.

Use a fan, air conditioner, or open windows to turn down the temperature so you can snuggle under the covers and prepare for sweet dreams.

6. Stop Staring at the Clock

Have you ever wished your brain had an off-switch? If you can’t stop the constant stream of thoughts, get up and do something productive.

Try writing your worries in a journal or making a to-do list, and come back to bed when you’re ready to set your cares aside for the day.

Be sure to keep the clock out of view so you won’t be tempted to watch the minutes tick by, which can keep you from drifting off to dreamland.

Don’t spend another night tossing and turning. With these tips, you can go from restless to well-rested in no time.

Sundance Spas are built with you in mind, so you won’t have to lose any sleep over hot tub ownership.

Come into any one of our six locations (Burlington, Hamilton, Mississauga, Oakville, St. Catharines & Vaughan) for more information on how a Sundance hot tub can help get the great night’s sleep you deserve and enhance your overall health and well-being.