1 Morning movement and light exposure Whether you’re a yogi or prefer a simple stretch when your feet hit the floor, movement and light during the day can help stimulate quality sleep later that night.

2 Bedroom sanctuary Keep the room dark, noise-free and comfortable with the thermostat set to 65–67 degrees for better sleep conditions.

3 Sleep gains equal gym gains Morning workout warriors should schedule earlier bedtimes to ensure 7–8 hours of sleep. For evening workouts, aim to end your session as early in the evening as possible — too much physical activity before bed can keep you up at night.

4 10-3-2-1-0 method Decrease caffeine intake at least 10 hours before bed and then avoid eating bothersome foods 3 hours beforehand. Engage in relaxing activities at the 2-hour mark and cut out screentime with 1 hour to spare. These habits can lead to zero times of needing to hit the snooze button.

5 Nightly rituals Create nightly rituals that activate circadian rhythms and allow your body to unwind. Consider activities that relax you the most, such as taking a bath, reading a book, journaling or sipping decaffeinated nighttime tea.

6 Drug-free sleep aid If you still occasionally struggle to fall or stay asleep, try a low-milligram melatonin supplement. They are designed to help you get quality sleep and wake up refreshed.

For more ways to improve sleep habits, visit Natrol.com.