Our sleep affects so much more than just how tired we feel the next day. Everything from our mood to how well we eat and the safety with which we drive is impacted. We’ve pulled together a few tips to help you get better sleep.

Get Some Light

No, not right before you go to bed (that would be bad). During your waking hours, though, it’s important to get plenty of bright light exposure to make sure your circadian clock knows what’s up. This is especially true for people who work flipped schedules.

Ditch Blue Light in the Evenings

Blue light may especially mess with your internal clocks right before bed. Set all your devices to shift to night mode early on in the evening (or whenever you’re winding down).

Consider Your Caffeine

More than just cutting down on caffeine, consider when you drink it and whether there are other factors that might play a role in how it affects you. If you’ve been off your usual amount due to a vacation, don’t come back full force necessarily.

Nix the Naps

Look, they can be the best thing since sliced bread…at the time. But if you’re struggling with getting good sleep, they’re an obvious culprit. This may be especially true if they’re irregularly timed or particularly long.

Nail Down Your Wake Up Time

You will almost certainly hate reading this, but you’re going to benefit a ton from sticking with the same wake up time every day. Yes, even on your days off work.

Skip the Drink

Alcohol may make you feel sleepy, but it will absolutely wreck the quality of your sleep.

Chill

Sleeping in a cooler room has been shown to improve sleep, so crack that window open in the winter and consider finally getting that window unit for the summer.

Avoid Late Snacking

If you’re eating late, your body might not be getting the memo about it being time to hit the hay soon.

Pre-Sleep Routine

Try to set up a routine before you head to bed. Your brain will clue into the fact that it’s time to wind down.

Talk to a Doc

If you’re really struggling to fall or stay asleep, consider talking to your doctor about other causes outside of the obvious.