If you’ve spent more than just a few nights wide awake, watching the minutes tick by on your alarm clock, you are not alone. More than 30 percent of Americans don’t get the minimum recommended seven hours of sleep per night. Furthermore, 40 percent of Americans suffer from insomnia.

Inadequate sleep can increase the risk for car accidents, result in lost work productivity, and have a detrimental effect on learning and memory retention. One of the simplest ways to improve your sleep habits is to upgrade your sleeping space by making just a few minor changes.

Read further to find out more sleep facts and tips for making your bedroom a place where you will want to dream the night away.

Sleep Facts

According to the American Sleep Association, adults should get anywhere from seven to 10 hours of sleep per night. However, 37 percent of adults between ages 20 and 39 get less than seven hours of sleep each night, while 40 percent of those between the ages of 40 and 49 don’t get their full amount of sleep.

As many as 70 million Americans suffer from some type of sleep disorder, most commonly insomnia. Thirty percent of adults report suffering from short-term insomnia, while 10 percent live with chronic, long-term insomnia.

Stick to a Schedule

If you have kids, you know the importance of a regular schedule for going to bed and waking up. The same principle applies for adults. Set yourself a regular time every day for going to bed and waking up, even on the weekends.

This will help set your body’s internal clock, sometimes known as its circadian rhythm, to a set pattern. Try not to deviate too often from your schedule, as it may throw off your circadian rhythm, once again leading to poor sleeping habits.

Watch What You Eat and Drink

You probably already know to avoid caffeine right at bedtime, but you may not be aware of how long it will stay in your system. It is best to avoid any caffeine for at least six hours prior to your bedtime, in order to be certain that it is completely out of your system.

Although alcohol will make you sleepy, it will not provide you with the REM (rapid eye movement) cycle of sleep that is required to restore your body overnight.

Finally, greasy or spicy food for dinner can give you gas or other digestive issues right at bedtime.

Keep the Bedroom Just for Sleeping

It can be tempting to watch TV or surf the web on your phone or tablet while you are lying in bed. Unfortunately, that can make you associate your bedroom with activities other than sleeping, making it difficult for you to actually relax enough to fall asleep. Cart the TV out of your bedroom, and set a limit of 20 to 30 minutes of screen time on your phone or tablet before turning out the lights and turning in.

There is little that can be more frustrating than lying awake for hours, staring at the ceiling and unable to sleep. However, with some thought and flexibility about your daily schedule, you may find yourself able to get the rest that you need to properly function during daytime.