When we get enough sleep each night, our immune system stays healthy, our appetite is balanced, our hormones are regulated, our muscles are repaired, and our brain’s ability to function properly is restored. Needless to say, it’s extremely important to get enough sleep each night. If you’re tossing and turning, struggling to get the rest you need, here are some tips to help turn your bedroom into the perfect space for sleeping.

Believe in the power of white noise. Sound machines, leaving your ceiling fan on… both of these are great examples of how some small background noise can reduce the chances of being woken up by harsher sounds, such as slamming doors and car alarms. The low hum of a repetitive, consistent noise can increase our chances of going to sleep and staying asleep.

Say no to phones. Power down all devices before one hour before bed, as the blue/white light given off by our phones can prevent our brains from releasing melatonin, the hormone that helps us sleep at night. Try keeping it charged across the room so you aren’t as tempted to grab it.

Use your bed for sleeping only. So many people eat dinner and/or snacks in bed, while some choose to work from the comfort of their bed. If we do other activities in our bed on a frequent basis, our brain can become confused to a degree and forget to associate our beds with sleeping. If you do nothing but sleep in your bed, it will be easier to relax and unwind each night.

Create a routine and stick to it. An hour before bedtime, partake in the activities that help your mind and body relax. Take a warm bath, practice relaxation exercises, meditate, etc. Avoid any stressful or strenuous activities. Try to maintain this routine so that your body becomes trained to unwind at the same time every night, helping create a sleep schedule.