According to a survey from Harvard University, around 75% of people experience sleep difficulties at least a few nights each week. With more and more people sleeping less than six hours each night, this sleeplessness is contributing to myriad health issues. Lack of sleep is linked to a wide range of problems such as issues with memory consolidation and metabolism, irritability, inability to concentrate, hypertension, increased stress levels, and immune function.

Now that we know the problems caused by lack of sleep, let’s look at some of the solutions that can remedy the problem. With a few simple changes, you can be on your way to better sleep on a nightly basis.

Modern Mattress

Starting out with the basics, you should check to see if the mattress you’re using is the problem. If you’re sleeping on an old, lumpy mattress, or one you can feel the springs poking through, that might be the source of your inability to sleep. With popular brands like the Sleep Number, Tempur-Pedic, and Serta, you can try out potential new mattresses through their trial periods. If you aren’t seeing better results from your new mattress, there’s nothing holding you back from returning it and trying out another option that gives you the comfort and support you need to get a good night’s sleep.

Superior Sleepwear

Once you’ve found a mattress that works for you, you should invest in superior sleepwear to keep you feeling cool and comfortable throughout the night. When you’re sleeping in something uncomfortably warm or made from scratchy material, you’re inevitably going to wake up periodically during the night and interrupt your natural sleep cycle. Brands like VK Nagrani provide designer sleepwear for men that’s made from premium materials with a thoughtful attention to construction and detail. The designer describes his production mantra, “I create every piece for me. I am a real pain in the ass and think about each and every nuance. If, and only if, I love the piece will I move forward to production. Oh, and then as soon as I find a problem, I find a solution for the next production.” The commitment to quality results in sleepwear that is simply better. With 100% pure Peruvian pima cotton, you won’t overheat during the night, and instead simply enjoy a peaceful rest undisturbed through the evening.

Block out the Light

If your pajamas and your mattress are taken care of but you’re still have difficulties getting sufficient sleep, the lighting in your bedroom might be to blame. While it might technically be dark outside, ambient light pollution from things like streetlights can filter through your blinds and could potentially be keeping you from a restful sleep. Inside the home, electronics like alarm clocks and chargers produce light that can be reducing the quality of your sleep without you realizing it. While you might feel a bit ridiculous starting out, one of the best solutions for total darkness is to wear a sleep mask. Wearing the mask feels strange at first, but you soon get used to the sensation and can sleep significantly better while wearing it. The most important things to consider when picking out your sleeping mask are how comfortably it sits over the eyes and how effectively it blocks out light. Different variations can have markedly different textures and weights, so try a few before settling on the one you feel most comfortable wearing.

Routine before Bed

Aside from the improved mattress, the better sleepwear, and a comfortable sleeping mask, the last thing to consider is your evening routine before bed. When you’re preparing to go to sleep, you should take caution to avoid activities which can excite you and lead to sleeplessness. In order to maximize your state of relaxation before bed, you should turn off the television. According to W. Christopher Winter, MD, the sleep advisor to Men’s Health, “The bright light of TV stimulates the brain, which can affect the secretion of melatonin, a hormone necessary for quality sleep.” The same phenomenon affects other bright lights like that from your laptop screen and your smartphone. Instead of the endless internet trawling, crack open a good book and try reading for half an hour before bed. You’ll notice it getting easier and easier to fall asleep.