There are some nights when you may be too hot to fall asleep. Whether it’s a hot summer night or the heat is just turned up too high in your home, it can prevent you from drifting off so you can catch enough Zs. Fortunately, there are some things you can do to help. Here are five tips you can use to get a restful sleep.

While you should avoid working out at night, it’s OK to get your exercise in two or three hours before you go to bed. However, if you still feel very wound up after getting your workout in, you can apply CBD tinctures. It’s a great way to get your entire body — and mind — relaxed, which promotes a better night’s sleep. The ideal time to use them is two hours before bedtime.

Cut down on your caffeine intake later in the day. If you must have your daily coffee, only limit your beverage to the morning. Cut down on caffeinated sodas and foods that contain caffeine. If you have a history of trouble falling asleep or even insomnia, you may want to cut out caffeine altogether. If you consume a lot of it, doing this can be difficult. To make the transition easier, you might want to go gradually and cut out caffeine little by little. For example, if you normally drink two cups of coffee per day, cut down to one per day and then cut down to one cup per day for six days until you ultimately cut it out completely.

Do something relaxing for the last two hours before bedtime. Turn off the TV, put aside your smartphone and tablet, turn off the computer and read a book, listen to relaxing music or take a soothing bath. Dim the lights and let your mind rest.

Adults need a solid seven to nine hours of sleep to feel truly rested during their day. The best way to get that much-needed sleep is to have a set bedtime on a daily basis. Going to bed at the same time each night can create a routine that’s comfortable for you. When you’re used to that bedtime, you should fall asleep within 20 minutes. If you don’t drift to sleep within that 20 minutes, do something relaxing until you feel tired enough.

Your bedroom should be sleep-friendly. Of course, this means it should be dark and quiet at night when you’re ready to turn in. It should also be kept relatively cool. If you need white noise to help you sleep, there are plenty of apps you can use on your smartphone that work even when your phone is on silent mode.

You should have a good quality pillow and mattress, sheets that keep your body cool and a comfortable blanket.

These tips can help you to enjoy a better, more restful sleep. You will feel more refreshed when you wake up every morning.