When I was a kid, I went through a having trouble sleeping stageId lie awake until three in the morning before hysterical crying for my parents to comfort me.This happened every night for probably several months. Let me just say, its my least favorite memory (and my parents).But one of the things that stuck out from that time was one trick my mom taught me to help calm me down. Shed tell me to close my eyes and picture a treasure chest. Then, shed tell me to take all of my thoughts, one by one, and put them in that chestand when I was done, lock it up.Im not saying this is the ultimate solution to falling asleep (although Ill admit I occasionally still use it when Im homesick). But I know how hard it can be to struggle with rest when youre stressed, anxious, or worried what tomorrow will bring for you.So, when you just cant seem to turn off, its always best to have a back-up strategyand Ive got 19 options for you to try right now (unless youre reading this at the office, in that case, do not try to fall asleep).1. Think positiveIts that easyaccording to science, ridding your mind of those negative thoughts (Its so late, Ill never get to sleep at this rate, Im going to be so tired tomorrow at work, This stinks) calms you down and makes you more likely to fall asleep.2. Pick one thing to focus onYou know how they always say to try counting sheep' Well, focusing on something specific (like filling a treasure chest) could be just what you need to get sleepy. Choose to focus on your breath, or repeat a calming mantra over in your headas long as its not I cant sleep, because see above.3. Pretend to be tiredTrick your brain into thinking youre exhausted by, well, pretending you are. Concentrate on the kinds of things you would feel if you were tired, like drooping eyes, the room darkening, or the sensation of sinking into your bedand before you know it, you just might experience them!4. Adjust your temperatureWhats your ideal sleeping environment' Even if you cant completely control the heating and cooling system in your home, you can control your body. So, put the fan closer to your face when youre too hot or bundle up when youre too cold. Science says the ideal sleeping temperature is 60 to 67 degrees Fahrenheit, so best to shoot for that!5. ReadNo, not on your Kindle or phone, but with a solid, made-of-paper bookto help you out, here are 21 titles that career coaches recommend. Dim the lights in your room (or use a lamp) just enough so you can see comfortably, and readdont worry about remembering the story or getting to a certain page, just take it in until you feel yourself getting sleepy.6. Listen to musicNow, Im not suggesting you go blasting an intense album (unless that works for you), but some simple, acoustic, minimal percussion music might be perfect for getting your eyes to droop.7. Or try a podcast or audiobookChoose your favorite podcast or a non-action-packed audiobook, preferably one thats dense, and let the soothing voices quiet your mind. Its not about retaining the informationits about giving yourself some comforting background noise.Bonus tip: Try out the Sleep With Me podcast thats literally meant to bore you to bed (youll be surprised how well it works).8. Or white noiseSometimes the unbearable silence is whats keeping you upso, try a white noise appto fill the space with subtle sounds.9. Or a meditation appDownload a breathing app like Headspace, or a nature sounds app that will soothe your thoughts and make feel like youre napping on the beach.(For more ambiance apps, try out these eight free options!)10. StretchYes, you can do this without getting out of bed. Put your legs up against the wall to calm your central nervous system, or try happy baby pose or childs pose to relax your body. Alternatively, do some light leg and arm movements and exercises on your back to release any excess tension.11. Relax from head to toeA colleague swore by this: Concentrate on each muscle, starting from your toes, and tell yourself My feet are getting sleepy, My right leg is getting very sleepy, My stomach is asleep, while you relax each body part. She says she never makes it past her hips!12. Try the 4-7-8 exerciseAccording to science, focusing on your breathing decreases your heartrate and blood pressure, which is prime for sleepiness.So, try this technique:Inhale for four secondsHold your breath for seven secondsExhale for eight secondsRepeat!13. JournalIf your minds racing, grab a notebook and jot down every thought you havedont make it linear or pretty, just get everything out until youre out of ideas and start to tire.14. Work on the thing thats keeping you upIf you find that theres something really nagging you and keeping you awake, dont just pretend itll go away. Whether its responding quickly to an email (or writing it and saving it for the morning when you can properly spellcheck it), jotting down some ideas for your upcoming presentation, or even taking out the trash before you forget, getting it over and done with will make sleep a heck of a lot easier. Just dont spend all night working on it!15. Do your least favorite taskAs Muse writer Varci Vartanian says, If its after bedtime, do something that you enjoy a lot less than sleep! [says Dr. Stein] If its been 20 minutes and you still havent drifted off, get out of bed and attack the most boring, least stimulating task imaginable. Sleep might seem more welcoming after spending a lively half-hour with a dusty college textbook on literary theory.Or, even just thinking about the task might be enough to make you fall asleep.16. Drink something hotMaking yourself a glass of hot milk with honey (I swear its delicious) or decaffeinated tea could warm your body up for rest. Want more options' Here are 10 drinks thatll help you get to sleep, backed by science!17. Stick your feet outYupresearch says that keeping your toes cool makes you more likely to dose off. So pop them out of the covers and get snoozing!18. Cover your eyesEven if your rooms pretty dark, theres probably some light that makes its way in. So, if you dont have an eye mask, grab a warm washcloth (soak and microwave for a few seconds) or a t-shirt and cover your eyes so that all you can see is sleep.19. Watch a good movie or browse the webI dont want to be the one who says browse through social media or watch Netflix, because glaring screens are probably not the best ideabut Im also not going to say they dont work. Because sometimes, you just need a comforting movie or TV show or an endless scroll on Imgur to distract you from insomnia.That being said, try everything else above first, because it could also backfire and turn into a long, unproductive night of technology.Whats your trick to falling asleep fast' Do you have a childhood memory like mine' Tweet me!SEE ALSO:A sleep doctor says 4 types of animals represent how people sleep ' and these are the ideal daily routines for eachJoin the conversation about this storyNOW WATCH: An exercise scientist reveals exactly how long you need to work out to get in great shape
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