Approximately 1 in 3 people struggle with insomnia, which is the inability to fall asleep or stay asleep at least three nights per week during which adequate sleep is possible. I am no exception to this statistic and have struggled with insomnia off and on throughout my adult life.

Most of the time, insomnia occurs due to worry or anxiety; however, sometimes it can be attributed to medical conditions such as hormone imbalance, chronic pain, depression, allergies, sleep apnea, cardiovascular disease, or restless leg syndrome. Because of the plethora of health problems and vitamin or mineral deficiencies that can be associated with sleep disruption, it is recommended that anyone experiencing insomnia for longer than 1 month see a physician to rule out medical reasons.

But for those who struggle with insomnia for other reasons, there are many adjustments in habits and routine that can help to improve sleep tremendously. This is what is referred to as sleep hygiene: things that can be done to help fall asleep and stay asleep every day.

If you’re thinking to yourself that getting enough sleep is “not a priority” or “no big deal” then consider this: research studies have shown that sleep deprivation leads to serious and long-term health ramifications including weight gain, heart disease, dementia, depression, and even Alzheimer’s. And those conditions tend to stem from sleep deprivation that was accrued early in life; so, the old adage, “I’ll sleep when I’m dead” (or for most people, “when I retire!”) is not going to serve you in the long-run!

Nobody likes feeling exhausted, cranky, or foggy due to a lack of sleep. Being sleep-deprived has also been associated with an increased risk of medial errors among healthcare providers, so our sleep habits can also put our patients at risk. I urge you to do everything you can to get 7-9 hours of sleep every day and show up as your best and most capable self.

Here are 10 tips that you can use to help you get the sleep that you need to function at your best:

Tip #1: Go to bed and get up at the same time every day. Many people make the mistake of scrimping on sleep during the week and banking it on the weekends. While the weekly sleep total is what is most important, the habit of sleeping in on the weekends can be very disruptive for falling asleep during the week. Try to keep your sleep and wake time to within 1 hour every day.

Tip #2: Get sunlight exposure as soon as possible after waking. The hormones that manage sleep are influenced by UV light exposure, which is ideally obtained within 1 hour of waking. As the days get shorter and light exposure becomes more difficult in the morning, you can sit near artificial UV light (e.g., plant growing light bulbs or “happy lights”) for 30 minutes while getting ready for your day.

Tip #3: Move your body every single day. Exercise has researched benefits for stress management, mental health, and sleep regulation. For most people, exercise is best done as early in the day as possible, since exercise at night can be activating and inhibit sleep for some. Aim to exercise for 20-30 minutes each day and you will see immediate benefits in your sleep.

Tip #4: Release stress throughout the day. It is a myth that a person can run around all day as a giant ball of nerves and then simply wind down and drift off to sleep in the evening. Spend time during the day stretching, breathing, and making lists of things that need tending to so that the mind is geared down for sleep at the end of the day.

Tip #5: Drink caffeine (if desired) early in the day. Caffeine has a long half-life and inhibits sleep for most people. If you crave caffeine, try to cut yourself off 6 hours before bedtime. So, if you want to be asleep by 10 PM, you will want to avoid caffeine after 4 PM. Herbal teas and decaf coffee can be enjoyed if a warm beverage is what you crave.

Tip #6: Set an alarm for bedtime. Most people wake up to an alarm, but the evening is filled with childcare duties, tying up work, and watching Netflix. Before you know it, you’ve been staring at a screen for hours and it is way past your bedtime! Set an alarm for 30 minutes before your desired bedtime so that you can begin to wind down and get ready for bed.

Tip #7: Establish a bedtime routine. Adults are no different than children in that we also benefit from a bedtime routine. Do the same things every night to help cue your body into sleep. I like to tidy my kitchen, dim the lights, and read a book or listen to a meditation. In addition to brushing my teeth and washing my face, these activities cue my body that it’s time to sleep.

Tip #8: Avoid electronics in the late evening. Computers, tablets, TVs, and phones are so ingrained in our lives that we forget how detrimental they are to our sleep. Not only is checking your phone activating (it causes dopamine release), the blue light emitted from the screen suppresses melatonin, our natural sleep hormone. I shut down my electronics 1 hour before bed and leave them outside of the bedroom. If you do need to work late at night, invest in software or eyeglasses that limit blue light exposure.

Tip #9: Only use the bedroom for sleep and intimacy. Many people have the bad habit of watching TV, talking on the phone, or even working or studying in bed. These activities confuse the mind and body when it comes to sleep and should be relegated to outside the bedroom.

Tip #10: Use sleep aids only as a temporary fix. Melatonin supplements (0.5 – 2 mg 45 minutes before bed) are good for diminishing jet lag or adjusting to shift work. However, they are not meant for long-term use. L-theanine, passionflower, and magnesium supplements are natural and effective remedies for managing anxiety or tension experienced at bedtime. Speak to your natural doctor or visit your health food store to learn more about what product would be best for you.