Even before that moment of lying in bed, it is a good idea to carve out time to relax in the evenings, reports Real Simple.

According to Janet Kennedy, PhD, a clinical psychologist and sleep expert, being able to fall asleep quickly once you’re lying in bed starts several hours before tucking in.

“If the first chance you have to be still is when you lie down in bed, you’ll be flooded with thoughts about all of the things that happened, everything you need to do, random conversations—everything you didn’t have time to think about during the day,” Kennedy says. “Ruminating increases arousal, making it much harder to fall asleep.”

Get the full story at realsimple.com.