Everyone wants better sleep. It’s not a secret that sleep has a huge impact on overall health. Research has shown that lack of sleep can lead to high blood pressure, bad moods, and even the dreaded…weight gain. From old fashioned remedies to modern tactics, below are five simple ways for better sleep.

1. Create a sleep schedule

This might sound strange at first, but it works! Think of this as making a workout schedule or meal prepping list. Making the list helps you stay committed. Our bodies are even designed to have a routine sleep schedule.

You have to train your body to follow a strict sleep schedule so it might not be easy at first, but it will be worth it. You can start with baby steps like getting in bed an hour earlier and setting your alarm for 30 minutes earlier in the morning. Progress is progress, and your body will reap the benefits of the small changes you make.

2. Change your sleep structure

Can’t fall asleep because you’re uncomfy? Your bed might actually be the issue. This is often a common problem with a simple fix that your body will thank you for. The average lifespan of a traditional innerspring mattress is seven to eight years. Often people don’t realize how old their mattress actually is, and in the grand scheme of life eight years isn’t a long time.

Yes, buying a new mattress is an investment, but a necessity that can turn your sleep and overall health around.

3. Start a wind down routine

Most people end their day the same way they begin it…on their phone. This could be keeping you up way past your “bedtime.” Getting in bed should be a signal to your body that it is time to rest. Electronics can trick your brain into thinking it’s not time to shut down for the evening. Before getting in bed, try taking a warm bath and listening to relaxing music. Meditation and light stretches also help prepare your body for rest.

4. Create a restful environment

Your bedroom should be a place you love and want to be in. Neutral, cool, dark spaces are ideal for creating a restful oasis. You want your bedroom to be idea for sleeping, which is its main purpose. Bright colors and exposure to light often make it harder to fall asleep. Blackout curtains, ear plugs, and eye masks are also known to help with sleep.

5. Consider changing your diet

It’s important not to go to bed too hungry. Eating carbs for dinner actually may help you fall asleep. Maybe not several bagels before bed, but incorporating healthy carbs such as whole grain oats, brown rice, and quinoa can do the trick. These foods contain Tryptophan, which is an essential amino acid that helps to naturally balance certain hormones and increase the production of good hormones, like serotonin. This helps your brain relax and wind down.

With that being said, don’t stuff yourself and try to avoid large meals right before bed. This could make your stomach irritable. It’s all about the balance. Additionally, avoiding caffeine and alcohol will also promote better sleep quality.

Small changes can have a huge impact on your sleep and overall health. Find what works best for you and stick to it for a better night’s sleep.