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You’re soooo tired. But you have all those emails to read and House of Cards to finish and Instagram to scroll through and yikes, you just can’t seem to turn out the lights. Here, seven easy ways to ensure a good night’s sleep tonight.

8hours1
NBC

SQUEEZE IN A WORKOUT

Sure, every night your body is mentally exhausted, but what about physically? Fitting in a yoga class or a run or even a 20-minute walk on your lunch break will help your body feel like it’s earned that bedtime routine.

8hours2
HBO

SET TWO BEDTIMES

The first is to cue your body it’s time to wind down (turn off your email! wash your face!). The second is for actual lights out.

8hours3
HBO

JOT DOWN NAGGING THOUGHTS

Ugh, your busy brain. (Does your presentation have typos? What will you wear to work? Or pack for lunch? Gah!) By stashing a notebook by your bed, you can take a minute before bedtime to write down any questions or concerns swimming around your head. And then--some solutions, too. You’ll rest much easier knowing you have a list and an action plan.

RELATED: The #1 Trick to Falling Asleep When You Can’t Stop Tossing and Turning

8hours7
NBC

SCOPE OUT ANY LIGHT LEAKS

It’s dark right now, but come morning, the sun will be streaming in from openings in the curtains you failed to tightly close. Do a quick check before you hit the hay. Trust us, it’s worth the extra 20 seconds it takes.

8hoursblake
CW

CHARGE YOUR PHONE SOMEWHERE ELSE

Yay! You’re just about to finally doze off, but whoops, what’s that blue light flashing in the corner over there? Plugging in your phone in another room removes the risk of digital interruptions…and the temptation to pass sleepless time on Facebook. (Just maybe invest in a real alarm clock.)

8hours5
NBC

LISTEN TO A BOOK ON TAPE

Not a new one, but a story you already know. The goal is to find something that distracts your mind, but doesn’t engage it, so you can blissfully drift off to sleep.

8hours6
AMC

SAY NO TO SUPER-LATE NIGHTCAPS

Sure, wine makes you relaxed and sleepy now, but after it metabolizes in your system (about three to four hours later), it works as a stimulant that wakes you up. A better plan: Sip a glass of milk to chill out before bed.

RELATED: The Totally Natural, Non-Ambien Way to Fall Asleep

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