We all know sleep is a biological necessity, but modern life makes it incredibly hard to get enough. According to the CDC, adults between 18 and 60 years old need at least 7 hours of sleep per night, while older adults need 7 to 8 hours.

Despite knowing the numbers, many people fall short. But before you consider sleep medications, the first line of defense should always be your sleep hygiene. Here are five real-world, clinical tips to transform your sleep tonight:

1. Set a Consistent Schedule Your body craves rhythm. Keep the same sleep schedule every day, including weekends, to keep your circadian rhythm in sync. If you need to shift it, do it gradually in 15-minute increments to help your body adapt without shock.
2. The “Stand Up” Tech Rule Blue light from screens tricks your brain into thinking it is daytime. Avoid screens 30 to 60 minutes before bed. If you absolutely must use your phone, stand up while doing it. It acts as a quirky but effective physical cue to stop scrolling.
3. Optimize the Room to Exactly 65°F Your bedroom should be cool, dark, and quiet. Aim for around 65°F, which is the ideal sweet spot for most people.
4. The “Worry Dump” If racing thoughts are keeping you awake, write down your worries about an hour before bed, and then physically throw the paper away. This symbolic mental reset signals to your brain that it is safe to sleep.
5. Don’t Wait in Bed If you wake up in the middle of the night and cannot fall back asleep within 20 to 25 minutes, get out of bed. Do something relaxing in dim light instead of tossing and turning.