Fed up of tossing and turning for hours on end? Here's how to fall asleep faster, with just some simple adjustments

Remember, as the sun goes down, your pineal gland begins to pump melatonin into your bloodstream. When you keep lights on, even from your favorite TV show, it can interfere with this melatonin signaling and make it a little more challenging to fall asleep quickly. And even if you do knock out, there’s also some evidence that the variances in TV light throughout the night can keep you from getting quality sleep.

Since you’re turning off the television before you get into bed, it might be worth it to look around your space and see where you can eliminate other sources of light. Perhaps you can get curtains that block street light, or put your phone in another room if you tend to scroll through Instagram in bed, the Mayo Clinic suggests. “If we have [too much] light at the wrong time, it can tell your body to wake up and stay awake," Dr. Augelli explains.

or white noise machine to help alleviate that. The consistent whir of a sound machine can help soften the impact of other erratic noise that could keep you awake, the CDC suggests.Light gets a lot of credit for encouraging your circadian rhythm to do its job, but temperature also plays a role. A room that’s between 60 and 67 degrees Fahrenheit tends to be most people’s sleepy-time sweet spot.

The 'military method' is a technique that promises to help you sleep in two minutes, and it's so effective that even the US army use it – here's how to do itThe 'military method' is a technique that promises to help you sleep in two minutes, and it's so effective that even the US army use it – here's how to do it

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