If you’re pouring that third cup of coffee to power through the morning (or afternoon), you’re not alone. Americans have a sleep deprivation problem, with one-third of U.S. adults stating that they’re getting less than the recommended seven-or-more hours of sleep.

The impact of insufficient sleep goes well beyond a few extraneous yawns; the Centers for Disease Control and Prevention (CDC) believes a lack of sleep may increase the risk for chronic diseases and conditions such as type 2 diabetes, heart disease, obesity and depression. Further, exhaustion can lead to vehicle crashes and workplace errors, resulting in injury and even disability.

Conversely, a good night’s sleep can help boost the immune system, improve concentration and mental health, giving your body the break it needs to function best. While some people dismiss the notion of being well-rested as a luxury, it’s not something that should be seen as pampering. Sufficient sleep is a necessity for good health.

While tossing and turning at night can be frustrating, it’s important to remember that there are steps you can take to improve your sleep routine. Here are some positive sleep hygiene habits to start with.

Create your cave

Consider the environment that’s most conducive to sleep, and then make it a reality. If you need absolute darkness, purchase blackout curtains. If background noise lulls you, set up a fan or white-noise machine. Set the temperature so you won’t be too hot or too cold. And avoid using your bed for anything other than sleep or intimacy. If you’re going to read, work or watch TV, opt for another piece of furniture, and save the bed for bedtime.  

Establish a routine

Humans are creatures of habit, and that’s true when it comes to sleep, too. Aim to go to bed and wake up around the same time every day—including on weekends. Even if you toss and turn all night, resist taking a nap or going to bed early. Instead, keep up the routine.

Get moving

Working out could make a difference in how well you sleep. Exercise relieves stress and it wears you out, physically, so that when bedtime comes, you may be able to crash more easily.

The American Heart Association suggests getting at least 150 minutes per week of moderate activity, or 75 minutes of vigorous activity, or a combination of the two.

Mind what you eat and drink

If you go to bed too full or too hungry, it could hinder your ability to fall asleep or stay asleep. Aim to eat dinner at least a couple of hours before bedtime, and strive for healthy, balanced meals filled with fresh vegetables, whole grains and lean proteins.

Also, caffeine and alcohol can disrupt sleep. If you drink coffee or tea, consider establishing a “cut off” time in the late morning or early afternoon. And if you drink alcohol, limit it one two drinks or fewer a day if you’re a man and one or fewer if you’re a woman, per CDC recommendations.

Start a sleep journal

If you’re befuddled by your own sleeplessness, a sleep diary may help. Start tracking things like what you ate or drank before bed, whether you exercised that day, how stressed you feel, what time you went to bed, how long it took to fall asleep, the quality of that sleep, what time you woke up, what time you got out of bed, etc. Looking back on those entries may help you discern patterns and better understand what forces impact your sleep.

Try new tactics

Maybe as a kid you were told to count sheep to help you fall asleep. That’s certainly one way to doze off! You could also download any number of apps that help with sleep. Options abound that include music, bedtime stories, meditations, guided breathing exercises and other options—from A to Z’s.

One thing to keep in mind: try and avoid staring at computer and phone screens at night, if you feel like the blue light emitted impacts your ability to fall asleep.

Ask the experts

While occasional bouts of restlessness are common, continued issues with sleep may impact your health. If you feel as though your life is being disrupted because you’re not getting enough sleep, it’s time to ask for assistance. Make an appointment with your doctor today. He or she may be able to suggest some solutions tailored to you, or, if needed, refer you to a sleep specialist who can help.