Whether you have an anxiety disorder or you are merely worried about work in the morning, there are several reasons for missing out on a good night’s sleep. Insomnia is a fairly common problem among adults. There are medications designed to help us get to sleep, as well as lifestyle changes that help us catch more zest in the long-term. Before you spend another long, sleepless night tossing and turning, understand a few easy things you can do each day to get better sleep.

While setting up a routine may take some time to adjust to, sticking to a sleep schedule will help you get better sleep. When you go to sleep and wake up at the same time each night and day, you will help regulate your body’s clock. It means going to sleep, staying asleep, and waking up rested. If you have trouble sleeping at the same time each night, set up a relaxing bedtime routine. It may include calming music, turning down the lights, or drinking tea to settle your body and mind.

Do not nap during the day. Especially if you do not sleep well at night, you may be tempted to have a cat nap mid-afternoon or right after work. However, avoid these naps – as quick as they may be – as they will adversely affect your ability to go to sleep that night. Have a cup of coffee and put on a brave face – bedtime will be much sweeter.

For those who are not active, exercising daily is a great way to help you get to sleep at night. Even light exercise is better than nothing, although more intense workouts are best at getting you asleep as soon as your head hits the pillow. You may exercise at any time of day to help get a good night’s sleep, but avoid planning your visit to the gym later in the evening when you should be relaxing for bed.

Make sure that your room is sleep-friendly. Is your mattress comfortable to sleep on, or are your pillows causing you to fight against uncomfortable sleeping positions? Clean pillows, blankets, and sheets are best for not only health and hygiene but also a full and restful night’s sleep. Your room should be a comfortable temperature, and be free of distracting light (some light may be necessary per your level of comfort). Ensure that your place is ideal for deep sleep.

Getting a good night’s sleep can be difficult for some, and that is understandable. However, with a quite small change, you can take back your sleep and finally get the rest you need and deserve.