Sleep is essential when it comes to the functioning of our body. Lack of sleep results in the slowing of brain cells, causing brain fog, increased levels of stress, a slower response rate, and more. Being sleep-deprived for a long period of time can lead to weight gain, along with a number of chronic illnesses. You want to get good sleep, but how?

“Studies have shown that healthy dietary patterns overall (…) could be associated with longer sleep duration and shorter time to fall asleep,” writes Erica Jansen in the article Sleep 101: Why Sleep is so Important to Your Health. Nutrients from healthy foods help your brain produce the chemicals needed to maintain your body’s internal clock. Eating healthy and getting in a routine before bed can let your body know when to release certain chemicals.

Using devices before bed can harm your sleeping patterns. “Screen time before bed was linked to fatigue in the morning, poorer sleep quality, less sleep overall, and a higher risk of obesity,” says Kristen Dalli, author of Looking at Screens in a Dark Room Before Bed Could Lead to Poor Sleep for Children. Researchers believe this is because of the blue light emitted from devices, which affects a hormone called melatonin. Melatonin is what signals the body to fall asleep. Try reading a book or taking a shower to calm down instead.

In the article 20 Simple Tips That Help You Fall Asleep Quickly, author Arlene Semeco says, “Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.” Your body temperature lowers when you’re asleep. Taking a shower or having a window open at night can be beneficial, preparing your body for sleep as it cools down.

It’s important to get at least 7-8 hours of sleep, especially when our bodies are still developing. Tweaking your nightly routine is a simple way to improve your overall health. Now stop stalling, and go get some sleep!