By Ariella Coombs,

Sometimes there just isn’t enough coffee in the world to wake us up in the morning – But how do you make sure you’re getting good, quality Z’s at night? Here are five healthy habits to help you sleep:

1. Give Your Gadgets A Rest

Always tired? Perhaps your favorite gadget is to blame. According to this infographic, 95% of people regularly browse the Internet, watch TV, or text just before bed. Seems innocent enough, right?

Turns out it’s not good for your health. Studies show that exposure to electronic light suppresses melatonin, a chemical in your body that helps you sleep. That’s why it’s not surprising 63% of people who regularly use technology before bed said their sleep needs aren’t met during the week. (That’s a lot of lost sleep!) So, give your gadgets a rest so your body can recharge.

2. Skip Sleeping In On The Weekend

After a long, hectic week, you might be tempted to catch up on lost sleep on Saturday. But beware: catching a few extra Z’s on the weekend can actually make you more tired on Monday morning. According to the Telegraph, sleeping in disrupts your internal clock.

To dump the drowsiness during the week, try waking up and going to bed at the same time each day. Maintaining a consistent sleep schedule will make it easier to get out of bed in the morning and going to sleep at night. If you think you want to slowly transition into a routine, wake up 15 minutes earlier each day until you find the perfect hours.

3. Keep Your Bedroom A Little Chilly

Yes, even in the winter, it’s a good idea to keep your bedroom a little colder than the rest of the house. Why? Because the lower temperature helps you sleep better. According to WebMD, a slight drop in body temperature induces sleep. Not only that, but temperature can also affect your REM cycle (when you dream).

4. Don’t Drink And Dream

Want a better sleep? Nix the nightcap. Although it can help you get to sleep quickly, alcohol can prevent you from having a good quality snooze. Once the alcohol metabolizes in your system, it can lead to frequent wakings and/or a disruptive sleep.

5. Create A Relaxing Routine Before Bed

Help your brain unwind by doing something relaxing before bed every night. Whether it’s reading a book, taking a bath, or listening to music, chilling out can help your brain prepare for sleep. (However, avoid watching TV or stalking people on Facebook before bed – as mentioned in tip number one, using electronics is not good before sleep.)