Are you one of the millions of people who have a hard time getting to sleep? Or do you wake up several times during the night? Here are a few tips for getting the sleep that you need so that you can wake up refreshed and ready for a new day.

Sometimes just making a few adjustments to your daily routine and your sleeping environment can make all the difference in the quality of your sleep at night. Whenever possible, try to work at least 30 minutes of exercise into your day, all at once or in 10 minute increments. Avoid any moderate or intense exercise in the couple hours before bedtime since this will stimulate your system.

Try to get up at the same time each morning, even on the weekends. It’s also a good idea to establish a bedtime, but do not try to go to bed if you aren’t feeling at least a little tired. Many people find that keeping their rising time consistent is actually more beneficial than going to bed at the same time each night.

Instead of light-stimulating activities such as watching TV or browsing online, choose relaxing activities before going to bed such as reading, bathing or listening to music. Limit your caffeine consumption to the morning and avoid consuming alcohol right before going to bed.

Keep your bedroom uncluttered and at a slightly cooler temperature during sleeping hours. Make sure it is dark and quiet, unless you prefer some white noise such as a fan or recorded sounds. Refrain from napping during the day, especially in the late afternoon.

Make sure that have comfortable pillows and a supportive mattress. If you need extra support for your head and neck, consider getting a memory foam pillow or a feather pillow. If you have a lot on your mind, keep a journal or a notepad near your bed and jot down things you need to do or think about to get them off of your mind.

Try not to do anything but sleep (and spending time with your partner) in your bed. This includes eating, working on your laptop and watching TV. If you are hungry in the evening, eat a light snack so that you don’t wake up hungry but you don’t keep your digestive system working all night long.

Hopefully making some of these changes to your daily routine will help you achieve a good night’s rest and improve your well-being during the daytime.