Do you spend all night tossing and turning? Do you find yourself lying awake filled with worry? When counting sheep, do your numbers reach into the hundreds? Or do you wake up feeling even more tired than when you went to bed in the first place? If this sounds like you, join the club: over fifty percent of all adults have to deal with sleeping disorders at some point in their lives.

However, there is hope! Prepare yourself for a better, more restful night of sleep with these bedtime must-do’s:

Invest in a good mattress.  Mattresses are made to last for years, but if you’ve been having trouble sleeping for awhile and can’t find another reason, your old mattress may be to blame.  Take advantage of the display beds at mattress stores and lay down, just like you would in your own bed when you go to sleep at night. Lie there for a few minutes. Do you feel comfortable? Are you able to lie still for awhile, or do you feel the need to constantly readjust your body? Ask yourself these questions until you find a mattress that suits you. If you and your spouse or partner are more comfortable on different types of mattresses, there are mattresses that can be adjusted or come preset with different degrees of firmness on opposite sides.

Find the right pillow. A too-soft pillow may not provide the neck support you need to sleep comfortably. On the other extreme, a pillow that’s too stiff can limit your movement—particularly troublesome if you move around in your sleep. Visit a home store with a wide selection of pillows, ask a salesperson for assistance and test drive as many different brands and fills as possible.

Block out the light. If you live on a busy street or one with bright streetlights, the visual distraction may be keeping you up. Hang heavy curtains or blinds that obscure the light as much as possible. If that doesn’t help, specially-designed blackout curtains are available. Also, turn down the brightness on your digital alarm clock, or turn it away so you don’t see it while you’re trying to sleep. Remove any other light sources, such as electronic equipment and night lights, and cover LED displays on air conditioning units or humidifiers that can also be distracting.

Cut down on excess noise. Resist the urge to fall asleep with a radio or television on. If noises outside your window are keeping you up, look into adding sealants around the windowpanes or adding heavy curtains to muffle sounds. White noise machines that mimic the sound of waves or an ocean breeze can provide a consistent “cover” for more distracting noises and help you stay asleep. Have a partner who snores? Give nose strips a try to open up the sinuses, or invest in a good pair of earplugs.

Check your diet. Eating too close to bedtime can upset your digestive system, especially when spicy or rich foods are involved. Caffeine and alcoholic beverages can also cause problems. Too much water or other beverages can wake you up in the middle of the night with an urge to go to the bathroom. If you must take a drink before bed, limit the amount and consider caffeine-free teas, such as those made from green tea leaves, chamomile, valerian and lavender.

Try a natural sleep aid. While most over-the-counter and prescription sleep aids can have undesirable side effects, there’s a growing number of all-natural sleep aids entering the market that help you fall asleep faster and let you stay sleeping longer – without any negative side effects or reactions. One product even comes in a small strip that dissolves right on your tongue, so if you’re not a fan of swallowing pills this might be an option for you.

If all else fails, get up and engage in an activity, such as reading a book or stretching, until you start to feel tired enough to fall into a restful slumber. 

With this information in your bedtime arsenal, you’ll be on your way to having sweet dreams before you know it!