Ever gotten a full night of sleep yet still woken up feeling unrested? It makes sense: the quality of your sleep is just as important as the quantity of sleep you get.

According to statistics gathered by Sleep Advisor, between 50 to 70 million Americans suffer from some form of sleep disorder: insomnia is the most prevalent, with 30 percent of the adult population suffering from it and 10 percent struggling with chronic insomnia. It’s clear that sleep is not just an individual issue—it affects society on a national scale. Fortune Magazine reported that lack of sleep, and thus decreased productivity, costs the U.S. approximately $411 billion and 1.2 million lost working days. Sleep matters for our physical, emotional, mental wellbeing and helps ensure that we have the proper energy we need to do our best work.

Sleep needs vary among age groups—adults generally need between seven to nine hours. If you are someone who feels tired and drained during the day, experiences frequent sleep disturbances or takes a long time to fall asleep, its time to evaluate your sleep hygiene.

Here are some tips on how to ensure you get the sleep you deserve.

During the day…
Exercise: Don’t worry, there’s no need to run for miles every day (unless that’s your thing). Even just 10 minutes of aerobic exercise such as walking, cycling or dancing can improve sleep quality.
Get some sun: Exposure to sunlight during the day helps your body regulate its sleep-wake cycle, ultimately helping you fall asleep better as darkness rolls around.
Limit daytime naps to 30 minutes: Getting five hours of sleep at night and then saying you’ll take a 2-hour nap during the day to ensure you get 7 hours is not how sleep math works. If you really need an additional snooz-sesh, a quick 20-30 minute nap has been shown to improve performance, alertness, and mood.

At night…
Steer clear of stimulants: Avoid caffeine and nicotine before bed. If you are drinking, make sure that you are keeping track of how much—excessive amounts of alcohol can disrupt your sleep in the second half of the night as your body begins to process it.
Be mindful of what you have for dinner: It’s hard to get to bed after a heavy meal. What’s more, eating foods that cause indigestion can lead to painful heartburn later on in the night. Do your best to avoid eating dishes high in fat and oil, spicy dishes, as well as other foods such as citrus fruits and carbonated drinks that may cause indigestion.
Establish a bedtime routine and comfortable sleep environment: Let your body know when it is bedtime by establishing a nightly routine. We suggest putting away electronics, taking a warm shower or bath, reading a book or journaling. Make sure that your mattress and pillows are comfortable and that your room is between 60 to 67 degrees for optimal sleep. Turn the lights off and shut out the world!

Consistency is key. Our bodies follow a circadian rhythm of physical, mental and behavioral changes throughout the day that ultimately helps us know when we should be awake and when we should be asleep. Having a set wake-up time can gradually make it easier to fall asleep and get your day started. However, avoid hitting the snooze button—it will be hard at first but your body will thank you long-term!

We know that even with all these tips, falling asleep can be hard. Sometimes you just need a little extra help. That’s why we created Level25, a low-calorie natural sleep supplement that works in just 25 minutes to help you relax so that you can fall asleep. Rated the #1 most effective sleep aid supplement in 2019, Level25 is safe to use wherever, whenever you need to fall asleep: before bedtime, in the middle of the night or on an airplane! If you have trouble falling asleep due to insomnia or relaxing from anxiety-related issues and have experimented with every trick in the book, its time you try Level25.