The latest studies have demonstrated that getting a good night’s sleep is one of the healthiest things you can do for your well-being. Despite the importance of sleep, there are still over 68 million people in the United States who suffer from some kind of sleep issue. If you’re having a hard time getting to sleep most nights then you are not alone. Below are some simple things you can do to help yourself sleep better more often:

Stretch Your Body: Many people sleep better if they spend a few moments stretching before going to bed. A rigorous exercise routine that includes calf stretches may help prevent leg cramp pain at night. Easy stretching exercises can help the body unwind and may also prevent some issues with RLS in some people. Leg muscles need oxygen and a good stretch can prepare them for a quiet night of sleep.

Turn Off Bright Lights: It has been known for a number of years that artificial light tricks the mind into needing to sleep less. You should avoid bright artificial lights and electronic screens like those of a television at least 60 minutes before lying down for bed. It is best to avoid almost all electronics before going to sleep because of the back lighting.

Urinate Before Bed: A partially full bladder may make you uncomfortable just as you fall asleep. Though it seems childish, remembering to go to the bathroom before going to sleep can help you fall asleep faster and allow you to sleep longer. This is an especially important before bed practice if you’ve ever had problems with sudden enuresis as an adult. For adults who continually deal with night time enuresis problems a malem alarm is often a good first step for fixing the problem.

There’s no denying that a full night of restful sleep can be remarkably beneficial to one’s physical and mental health. The more regular your sleep habits are, the better your chances of sleeping well. Little improvements in how you prepare for sleep can make large differences in your physical and mental health.