We all know that too familiar sound of the alarm going off early in the morning, even when the sun hasn’t decided to wake up. Sometimes our whole day can be affected by whether or not we got a good night’s sleep. Whether you are a person that needs 9 hours of sleep or someone who can survive on 7, everyone typically wishes they could catch some more “zzz’s”.

You’re finally about to go to sleep. The blankets are fuzzy and your pillow is perfectly fluffed and cradling your head, but then a temptation arises. The distinct sound of a notification ringing from your phone, your remembrance of a to-do list, or realizing you didn’t start the laundry.

Social media and text messages have a habit of becoming the number one priority and thought on our mind. Studies show that being on your phone before bed can cause major lack of sleep during the night. A recent study also showed that 75% of people sleep with their phone right next to them, and that rises to 90% with millenials. A good solution is to put your phone aside for at least 30 minutes before you go to bed. Turn it on Do Not Disturb, and put the screen down and your alarm will still ring in the morning.

Here’s a second situation that often arises: you are so tired, you can barely keep your eyes open. But for some reason, you can’t seem to fall asleep, we’ve entered the sleepy restlessness. There are a couple of things you can do. Reading can help calm the mind before bed, therefore making you even more sleepy until you finally drift off. It may also help to readjust your sleeping position or change the temperature in your room. Certain scents also help many people drift asleep. Essential oils such as Lavender, Rosemary, and Bergamot can sometimes work as well (or even better) than a sleeping pill.

Sleep is single handedly the most important ingredients for living a healthy life. Use these tips to turn your bed into a land of “zzz’s”. Maybe when your alarm rings, you’ll have been met with not only the appropriate hours of sleep but a restful one too.