Feeling sleep deprived is no joke. In fact, not getting enough sleep at night can have a major impact on your immune system, which can make it difficult to regulate your emotions and might even affect your memory. That’s a lot of negatives! And yet, one in three Americans deals with insomnia every single night. Surely, there has to be some way to get a better night’s sleep.

In a recent study about the habits of highly successful sleepers, experts found that making just a few simple changes to your bedroom and your nightly routine can drastically improve your sleep. So what exactly are these changes? 

If you are pining for sweet slumber, here are the top sleep habits of highly successful sleepers that you, too, can implement in your own nighttime routine:

 

Habit #1: Your bed is comfy as can be

When is the last time that you’ve assessed the comfort of your bed and bedding? If it’s been years since you’ve updated your sheets or comforter, it may be time to buy some new, organic ones. Moreover, you may want to consider purchasing a new, natural Happsy mattress. Studies have shown that sleeping organic actually makes a huge difference on your sleep quality, as the combination of natural materials offers a unique breathability and pressure point relief. When it comes to your sleep, you shouldn’t sacrifice on comfort. After all, you’ll spend a third of your life asleep—so make those years comfy!

 

Habit #2: Your sleep environment is a peaceful haven 

When you sleep organic, you can rest assured that your sleep environment is free from harmful chemicals and toxins. Knowing that you’re surrounded with only the best materials that are entirely natural and supportive of a sustainable world should make you all the more excited to sleep! Additionally, making sure that your bedroom is a haven for rest is key. Focus on all five senses, and cater to each of them. Lavender, for example, is a scent known for inducing a sense of calm. Using an organic lavender pillow spray or a lavender essential oil diffuser are two ways to make your sleep environment smell like a dreamland. 

 

Habit #3: You switch off your electronics when it’s bedtime

As you are preparing for bed, it’s critical to turn off all of your sources of electronics. The LED light from smartphones, laptops, and tablets can be majorly detrimental to falling asleep at night. This is because the blue light can actually suppress the production of melatonin in the body—delaying falling asleep by up to two full hours! With over 9 million Americans using sleep aids, it appears to be a nationwide problem that our bodies are not naturally entering a healthy sleep cycle. By switching off your devices long before your head hits the pillow, your body and mind won’t be distracted from sleep by those harsh LED lights.

 

Habit #4: You read before bed

After implementing Habit #3, you may be wondering what you should do to wind down at night if you won’t be scrolling through your Instagram feed anymore. Here’s an idea: read a book! According to a recent study about good nighttime habits, reading for a mere six minutes is all the time it takes to reduce your heart rate and tension in your muscles. Reading is therefore a great relaxer, which is much-needed after a busy day. Next time you want to reach for your phone in bed, turn on your bedside lamp and read a chapter of a book instead. Before long, your eyelids will grow heavy and your brain will be ready for catching Zzz’s.

 

Habit #5: You spend time embracing the daylight 

This one may come as a surprise, but the amount of sunlight you’re exposed to during the day can have a positive (or negative) impact on your circadian rhythm at night. (Note: Your circadian rhythm is your body’s clock, which releases certain hormones that help you feel energized during the day or tired at night, helping you fall and stay asleep.) Being exposed to a good amount of natural light will keep your mind fresh and awake when it needs to be. On the flip side, basking in the daylight for at least some amount of time will help to regulate your sleep-wake cycle, leading to better sleep at night.

 

By focusing on your sleep environment and your daily routine as you prepare for bed, you can prioritize healthy sleep and become a highly successful sleeper (who will be the envy of all your insomniac friends)!