Terrible nights of twisting and turning until 4 A.M. on the night of a huge test- we’ve all been there at least once. Here are some tips to help alleviate such stressful nights:

• Don’t nap during the day. But if you must, nap for no more than 30 minutes to an hour.

• Try aromatherapy! It is believed that certain scents can help trigger your body into relaxation and act as a stress-reliever. Try diluting essential oils like lavender or chamomile with water and spray some onto your pillow/room before bed. You can also try using those scented body washes for showers or in lotions. Some people invest in a diffuser and sprinkle some drops onto the water. The choice is yours!

• Cut caffeinated drinks at 2 P.M. Yes, this means no more coffee and certain teas after 2 P.M. in case it continues to affect you during sleeping hours.

• Cut out electronics an hour before bed. Phones can emit a blue-light that disrupts your sleep cycle and even turning on a filter doesn’t help all the time. If you must use electronics, try investing in things like a Kindle that is less stressful for your eyes. Read a book, draw, or meditate an hour before bed!

• Wake up with a light-therapy alarm. This tip isn’t necessarily for sleeping, but it certainly does help with waking up easier. Light-up alarms use the brightness of light, mimicking sunlight, to wake you up more gently as opposed to the loud, unwanted noises of phone alarms in the morning. These alarms are especially helpful during winter months when it is 10x more hard to get out of bed.

If sleep troubles do persist, however, it is recommended to speak with your doctor to diagnose it.

Happy sleeping!