When it comes to keeping your physical and mental health strong, few things are more important than a good night’s sleep. But if you’re like 1 in 3 adults, you probably don’t get enough sleep.

Maybe you’ve blamed it on noisy neighbors, maybe you blamed it on a bad mattress – whatever the reason, something is keeping you from getting as much sleep as you need. If you’re a young adult or older, you need to be getting 7-9 hours of sleep per night to stay sharp and healthy. But how do you get from restless nights to 8 solid hours?

  1. Stick to a schedule
    Humans are creatures of habit, and we do most things better when we stick to a consistent schedule. Whether that be physical exercise or academic studies, staying on a routine helps you stay efficient. Sleep is no different; ideally, you should stick to the exact same bedtime and wake-up times – whether it be weekday or weekend.

  2. Have a bedtime ritual
    Figure out what makes you the most relaxed and sleepy, and turn that into a nightly ritual. Perhaps a warm bath with dim lights gets you in the mood to sleep. Maybe you prefer to read a book and sip something caffeine-free. Whatever it be, incorporate it into your schedule and do it consistently.

  3. Check out your environment
    It’s no surprise that the smallest things can disturb us from sleep. But what might be even worse is being kept from falling asleep in the first place. Minimize the chance of this happening by optimizing your sleep environment. Get blackout curtains, make sure nothing is making noise, set the A/C or fan to a cool temperature, and have a glass of water nearby to avoid having to get up. If you make your bedroom perfect for falling asleep, you greatly increase your odds of actually getting those crucial 8 hours per night.

It doesn’t take much to give yourself a better chance at getting sleep. There are plenty of other tricks to use too (diet, exercise, etc.), but these three will start you in the right direction.

Get good sleep – it’ll give you an advantage throughout your whole day.