Since many of us are slumber starved, we might be expected to be out cold the minute we hit the hay. But here's the irony - the same lifestyle that leads us to schedule too little sleep, makes it difficult for one-third of us to easily fall asleep.

Practice good sleep habits now. As we age, the changes that occur in our bodies can cause more chronic #insomnia later on.

There are many factors that can contribute to insomnia. If you are experiencing anxiety, or any other mental health condition including, but not limited to, depression, PTSD, or sleep apnea, seek guidance from a medical provider to receive the support you need.

The following hints can help to gently seduce your body into slumber.

1. Avoid caffeine, nicotine, overeating, and alcohol at least five to six hours before bedtime. alcohol promotes sleep onset but causes disrupted, fragmented sleep.

2. Eliminate external cues. Stress causes insomnia by 'hyperarousing' the central nervous system. This makes it harder to maintain sleep, as external cues easily awaken us. Our bodies are designed to alert us o danger. Silence your mobile phone, learn simple breathing techniques to #calm your nervous system down, if next day's goals keep you awake, implement a few minutes before bedtime to write them down in a journal. Once they are written down on paper, it's easier for he mind to let go and #relax .

3. Follow a regular schedule. Keeping a daily rhythm of active time and end of day relaxation time, as well as getting up at the same time, no matter how late we go to bed. Experts say practicing a schedule and not sleeping-in in the morning, or napping, can help put an end to insomnia.

4. A warm bath in the evening raises the body's temperature, which drops shortly after, causing drowsiness.

5. Don't toss and turn if you can't sleep. Experts suggest you leave the bedroom if you are still wide awake after a reasonable time. Lying in bed wide awake does not cement the psychological connection between bed and #sleep .

6. Set a bedtime ritual. The mind becomes trained to unwind by a set bedtime ritual. Having a neutral space to prepare for slumber disconnects one from the day's concerns. my bedtime ritual is to turn off all electrical lights and light (flameless) candles.

7. Practice relaxation and meditation techniques. These techniques promote sleep, especially if done regularly. For example, imagining your thoughts drifting away like clouds, while breathing slowly in and out, is only one way to help shift your consciousness away from the mind so drowsiness can take over.