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LITTLE ROCK, Ark. (KTHV) -- On this Thursday morning, we're helping you get your beauty rest! Put yourself to bed with these simple tricks and techniques for catching zzz's from MSN Healthy Living.

1. Take a bubble bath - The hot water relaxes your muscles and raises your core temperature. When you get out of the tub and start to cool off, your body releases melatonin.

2. Eat a bowl of cornflakes - A classic bowl of cornflakes and milk has scientific backing. The fast acting carb in the cereal increases tryptophan levels and milk contains melatonin.

3. Turn down the thermostat - It's easier to sleep in a cool room, but don't get too cold. Find a happy medium.

4. Change your nightcap - Too much alcohol can disrupt your sleep patterns, but MSN Healthy Living says tart cherry juice is practically a melatonin cocktail. Drink a mixture of two tablespoons of tart Montmorency cherry juice concentrate and an eight ounce glass of water twice a day.

5. Try relaxation techniques - Climb into bed, turn off the lights, and take deep breaths until you feel your body relaxing.

6. Grab a handful of pumpkin seeds - Pumpkin seeds have tryptophan as well as zinc which helps convert tryptophan to sleep-inducing serotonin.

7. Get out of bed - If you aren't going to bed, don't spend so much time there. MSN Healthy Living says in a study of 79 insomniacs, this one directive was enough to help two-thirds of the participants to sleep well again in a month.

8. Carb up - Having carbs like white rice, pasta, or white potatoes as a side dish at dinner is another way to increase levels of tryptophan, and thus serotonin and melatonin.

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