Do you have trouble falling asleep at night, even after putting in long hours at your job?

This is something that has, unfortunately, become all too common among Americans. According to a survey done by Consumer Reports in 2016, almost 30 percent of people have a hard time falling asleep and staying asleep on an almost daily basis.

You need to make sure you’re getting more than enough sleep when you work long hours. It’ll keep you more alert and provide you with the energy you’ll need to keep working all day long. You’ll also enjoy benefits like losing weight when you get enough sleep.

Here are some of the things you can do to increase your chances of getting a good night’s sleep after working long hours.

Start Preparing for Sleep Before You Get Into Bed

What do you do to prepare yourself for sleep prior to climbing into bed at the end of a long day?

If your answer to that question is “Nothing,” that could very well be one of the reasons why you’re not sleeping better at night. You should spend about 30 to 60 minutes winding down before bed so that your body is ready for a restful night of sleep.

You can wind down by tying up any loose ends that are left over at the end of the day. That might mean putting some dishes away or folding one last load of laundry. It’ll prevent you from worrying about everything you need to do the following day when you’re laying in bed.

You can also wind down by:

• Relaxing on the couch and talking with your spouse
• Reading a few chapters from a book or flipping through a magazine
• Practicing mindful meditation

The goal is to get your body and mind prepared for sleep. When you wind down properly, it should only take you a few minutes to fall asleep once your head hits the pillow.

Steer Clear of Playing on Your Cell Phone in Bed

While winding down before bed is important, there’s one thing you should absolutely not do while preparing to sleep: Play on your cell phone.

Far too many people keep their phones by their beds when they sleep, which tempts them to play on their phones before bed. This can be incredibly bad for you because the blue light emitted by your phone can actually trick your brain into thinking that it’s daytime.

If you’re going to sleep with your phone in your bedroom so that you can use it as an alarm clock, put it on the other side of the room. It’ll prevent you from playing on it before bed.

You should also steer clear of playing on laptops, tablets, and other electronics prior to trying to fall asleep.

Avoid Consuming Caffeine Towards at Night

You might need a big cup of coffee to get you going in the morning. Most people have a hard time working long hours without it.

You might need to recharge with another cup of coffee halfway through your day. It can provide you with the pick-me-up you need to continue working.

But you should not, under any circumstances, drink any coffee or other products with caffeine in them any later than that. If you consume caffeine at the end of the day, it can make it impossible for you to sleep later.

Cut yourself off from caffeine in the early afternoon. You might find that doing that allows you to sleep significantly better at night.

Go to Bed at Around the Same Time Every Night

Your body has a circadian rhythm that tells it when to wake up in the morning and when to go to sleep at night. You can use the circadian rhythm to your benefit by getting yourself on a strict sleep schedule and going to bed at roughly the same time every night.

If you deviate from the schedule every now and then when working long hours, it’s not the end of the world. But if you’re constantly going to bed at all different times at night, you’re likely going to find it difficult to sleep most nights.

Consider Taking a Melatonin Supplement

America’s addiction to sleeping pills has been well documented in recent years. There is an alarming number of people who use sleeping pills to fall asleep each night, which is obviously not an ideal method for dealing with sleep problems.

You should try all other available methods before taking sleeping pills or any sleeping supplements. But if you’re going to use anything, a melatonin supplement is probably your best bet.

Studies have shown that the hormone melatonin plays a key role in allowing people to fall asleep at night. Taking it in supplement form can allow you to sleep better when taken properly.

Talk to your doctor about whether or not a melatonin supplement might be right for you.

Invest in a Comfortable Mattress

When is the last time you invested in a new mattress for your bedroom?

If you’re still using the same mattress you used 10 or (gasp!) even 20 years ago, it has likely seen better days. It’s not providing your body with the support that it needs to sleep restfully.

Mattress technology has grown by leaps and bounds over the last decade. You can find plenty of great mattresses that will keep you more comfortable at night.

Compare here to see which mattress might be right for you.

Sleep Better to Make Your Long Hours Better

Working long hours every day is already hard enough. Why make your life even more difficult by trying to work when you’re feeling extremely tired?

Get more sleep at night by following the tips listed here. You’ll be amazed by how much better you feel every morning when you get a great night of sleep. You’ll notice that you have more energy throughout the day when you make sleep more of a priority.

Check out our blog for more tips on getting better sleep and living a healthier life.