Lack of sleep is a wide-spread problem. According to the Centers for Disease Control and Prevention (CDC), one-third of adults in the United States report that they get less than the recommended seven to nine hours of sleep. And if your sleep is suffering, odds are that other aspects of your life are suffering, too. When you don’t get enough zzzzs, you may feel irritable and distracted. That could cause you to snip at friends, family or co-workers, instigating issues in relationships and at work. Your senses and even your memory may feel dulled. You might be more likely to skip out on your exercise routine. If you’re drowsy while driving, you’re more likely to get into a car crash.

And then there are the long-term consequences: people who don’t get enough sleep are at greater risk of being diagnosed with a chronic health condition, such as heart disease, obesity, type 2 diabetes and depression, according to CDC.

For many people, that lack of sleep isn’t for lack of trying. If you find yourself tossing and turning for hours at night, struggling to drift off, or waking in the middle of the night, it may help to tune up your sleep routine. Read on for physical and mental tips and tricks from health and sleep experts that may help you go from sleepless to slumbering.

`1. Set a sleep schedule—and stick with it

Your body craves routine, and that includes a sleep routine. The Mayo Clinic says it’s important to go to bed and wake up at the same time every day, even on weekends and holidays, aiming for eight hours. In time, your body will become accustomed to the schedule and expect it, which could help you fall asleep more quickly.

2. Create a comfortable cocoon

Your bedroom is your sleep temple. Design it with serenity and relaxation in mind. Johns Hopkins Medicine suggests de-cluttering to minimize stress and distractions. Avoid using any technology that emits blue light (including televisions, computers, phones and tablets) within 30 minutes of bedtime, because that light could disrupt your natural processes. Be sure and  set the thermostat at a comfortable temperature, and put up curtains that are thick enough to keep your room dark at any time of day or night. Consider other items and practices that might help soothe you, whether it’s soft music, or a fan that makes a steady hum; a sleep mask to ensure consistent darkness; and a barrier to keep out any pets or other distractions.

3. Make healthy choices during the day

Exercising regularly and eating a consistently healthy diet could help improve your sleep, according to the National Institute on Aging. Just be sure and schedule your workout earlier in the day (avoid too much movement within three hours of sleep) and avoid large meals close to bedtime. In addition, alcohol could disrupt sleep, and so can caffeine later in the day so think about what you drink. To help you pinpoint what’s keeping you up at night, consider keeping a sleep journal that tracks behaviors that could be disrupting sleep. UCLA Health offers this template, which could be useful.

4. Expose yourself to bright light during the day.

Sunshine isn’t just a mental boost—it also influences your biological rhythms and alertness, according to the CDC. Aim for getting at least 30 minutes of sunshine or bright light each day—the earlier in the day the better. Now that spring is here, it’s easier to commit to making sunshine a part of your daily schedule.

5. Establish a relaxing routine before bedtime.

Take a warm bath, read a book, listen to calming music, write in your journal, meditate—do whatever it is that helps you reach a state of calm each evening. The CDC suggests starting this routine an hour and a half before bedtime to allow your body some time to transition from your hectic day. When devising your routine, remember to avoid those electronics that emit blue light, and try to shield yourself from any drama or excitement that could disrupt your state of zen.

6. If you can’t fall asleep, get up.

Odds are, if you’re someone who struggles to sleep regularly, the act of not falling asleep is pretty frustrating. And, of course, frustration isn’t an ideal sleep mood! The experts at American Sleep Association say that after five to 10 minutes, it’s time to get up (the team at Johns Hopkins suggests getting up after 20 minutes) and trying something different. Go to another room and try to relax. Take deep breaths, read a book, listen to music or just sit in the dark. When you start to feel sleepy, go back to bed and try it again. In the morning, get up at your regular time and avoid naps. Hopefully it’ll be easier to fall asleep when night rolls around again.

7. Steer your overactive mind

Remember the concept of counting sheep? There may be something to that, for those who struggle to calm their mile-a-minute brain. The Cleveland Clinic encourages people to try slow breathing techniques, or mindfulness processes. And there are a number of apps to choose from that offer guided meditations, calming sounds or white noise that could help you focus.

8. Talk to your doctor.

Sleep is critical to your health. If you’re not getting enough sleep repeatedly, it’s likely just a matter of time before it starts impacting how you feel, how you work and how you relate to people. Struggling to sleep isn’t something to be ashamed of—but it is a problem that needs solving. The CDC suggests talking with your health care provider if you’re spending the suggested seven to nine hours in bed, but it regularly takes you longer than a half-hour to fall asleep; you wake up for multiple times during the night, or for a long period of time; you rely on naps; you routinely feel sleepy.

In our demanding culture, many people treat sleep as a luxury, when, in fact, it’s a necessity that’s as important to your long-term health as getting enough exercise and eating a balanced diet. Make sleep a priority every night, and your future self will thank you for it.