Do you ever lie in bed, tired but unable to sleep? If so, you are not alone. Many of us lay down and immediately look at the alarm clock, counting how many hours of sleep we will get if we “fall asleep right now.” Or maybe we check out our Facebook, Twitter or Instagram posts. Other’s will get up and leave the room or sit up in bed and watch TV when sleep escapes them.

The problem with these night time habits, is you are actually making it more difficult to fall asleep. A sleep specialist tells Business Insider, you should not look at the clock when you lay down for the night. Looking at the time and calculating how much time you have left to sleep causes anxiety and stress, which makes it harder to sleep. Also its best not to get out of bed to use the bathroom (unless you really have to, of course). When you sit up or get completely out of bed, you raise your heart rate, which tells your body that you should be awake.  

Ultimately, the key to falling asleep fast is relaxation of both the mind and body. So, if you are someone who struggles to fall asleep at night, evaluate your night time routine and hopefully sweet dreams await!