According to the Sleep Foundation, 33% of adults don’t get a good night’s rest. Part of it is our own fault – we sit on our phones too long, binge-watch our favourite shows, or let our favourite hobbies keep us up at night.

But getting enough sleep is one of the most important ways to manage your health. Not sleeping enough can cause weight gain, cardiovascular and gastrointestinal illnesses, and Alzheimer’s disease, not to mention the inability to focus, be productive or make decisions.

But how do you get enough sleep? Here are some simple tricks to include in your routine.

Stick to a Schedule

Life can be unpredictable, but sleep shouldn’t be an area you flounder. Set up a regular sleep routine, going to bed and getting up around the same time every day (including weekends). As your body gets programmed to wind down at the same time each day and wake up around the same time, it will become a habit rather than a hassle.

Make your Room Cool

As night-time comes, your body naturally cools down, to prepare for sleep. If you keep your room cool, it’s like a signal to your body that it’s time to go to sleep. When your room is too hot, it could backfire on you, making it harder to fall asleep because your body says otherwise with the higher temperature.

A cold temperature can also increase your body’s production of melatonin, which is the hormone that helps your body go to sleep.

Create a Routine

Your body needs warning that it’s time to wind down. Setting up a nightly routine will help prepare you for a better night’s sleep.

• Choose a time to shut off all electronics. Aim for at least two hours before bed. The ‘blue light’ throws your body’s ‘clock’ off rhythm making it harder to go to sleep.
• Find activities that slow you down and make you sleepy. A few suggestions include taking a bath, reading a book, listening to quiet music, or journaling.
• Change into your pyjamas, wash your face, and possibly drink a cup of tea to help you unwind and get in the mood for bed.

Exercise Regularly

It sounds crazy to work yourself up so you sleep better, but exercise early in the day will help your body rest at night. Be careful not to exercise too late at night or it could have the opposite effect. Play with the times that you work out and see how it affects your sleep. Some people can only work out in the morning without disrupting their sleep, and others can work out into the evening and still be okay.

Get your Necessary Sleep

Sleeping is important to your mind, body, and soul. You can’t maintain good health without it and focusing, making decisions, or processing emotions will feel nearly impossible if you don’t get the sleep you need. Play with the steps above and see how it helps you get the sleep your body desires.