Sleep may seem like a luxury, but it’s a necessity. And yet, according to the Centers for Disease Control and Prevention, one-third of adults in the US say they’re getting less than the recommended amount of sleep.

That’s a problem. A solid slumber acts like a battery charger that gives juice to your body and your brain. Without enough sleep, research shows you’re more likely to get into a vehicle crash, and, if you’re an older adult, you’re more prone to falls and accidents. Think back to the last time you spent the night tossing and turning. As you slogged through the next day, you probably felt grumpy, distracted, irritable, frustrated, exhausted, forgetful. Maybe you had an argument with a family member, partner or friend. Perhaps you made a mistake on the job. And while one night of sleeplessness can feel rough, long-term sleep issues could lead to serious health ramifications. The Cleveland Clinic says that people with chronic sleep deprivation may be at a higher risk for developing high blood pressure, stroke, heart attack, heart failure and diabetes, along with obesity, depression, lowered immunity and decreased libido.

This month is a good time to think about and maybe even recalibrate your sleep. On March 13, clocks “spring forward” for daylight savings time and Sleep Awareness Week—a time to celebrate the importance of sleep—begins. March 18 is World Sleep Day, with people around the globe rising to the occasion to appreciate sleep. Read on for advice on things you can do that may help you doze off, and feel better for it.  

Know how much sleep you need

While there’s no magic number for how much sleep you need—every person is different—the National Sleep Foundation publishes a guide to sleep for different age groups. According to the guide, newborns up to three months need 14 to 17 hours of sleep, and older infants (4 to 11 months) need 12 to 15 hours; toddlers need 11 to 14 hours; children ages 3 to 5 should get 10 to 13 hours; children ages 6 to 13 should get nine to 11 hours; teenagers require eight to 10 hours; adults 18 to 64 need seven to nine hours and older adults 65 and up need seven to eight hours.

Establish a sleep schedule and sleep routine

It can be tempting to stay up late and sleep in on weekends, or while you’re on vacation. But the National Institute on Aging recommends sticking to a regular bedtime. By making it a routine, it becomes automatic, and your body knows what to expect. 

Move more during the day

Exercise can tire the body and calm the mind. The CDC says that when you’re physically active during the day, you may have an easier time falling asleep at night.  The experts recommend 150 minutes a week, or 30 minutes a day, five days a week.

 Build your dream sleep environment

Where you sleep is important to how you sleep. The way your bedroom looks, feels, sounds and smells can impact your ability to snooze. The National Sleep Foundation recommends removing any distracting items from your room and shutting down electronics—TVs, tablets and phones—an hour before bedtime, because they emit blue light, which could impact sleep. Also, the National Sleep Foundation encourages people to purchase comfortable bedding, and consider using a white noise machine or fan to block out other noises as you count sheep. For full relaxation, aim for the optimal darkness (use black-out curtains if necessary) and temperature so you’re comfy cozy all night long.   

Be mindful of what you eat and drink before bed

If you’re hungry or full, it could interfere with your sleep. The Mayo Clinic says to avoid heavy meals within a couple of hours of going to bed. Nicotine, alcohol and caffeine can also mess with your sleep, adds the Mayo Clinic. Be judicious about when you consume coffee, tea or soda, and moderate your alcohol intake (that means one drink a day for women and two for men), or avoid alcohol altogether. If you use nicotine, there are myriad health reasons to quit—and sleep is just one!

Sleep impacts everything: the way we feel, the way we think, the way we interact and the ways our bodies function. If you’re struggling with sleep, try making some changes to your sleep routine. If that doesn’t work, talk to your health care provider. He or she may be able to give you personalized advice to help you get those zzzs.