Do you wake up wishing you could press snooze ten more times? Or, are you finding yourself refilling your coffee mug numerous times throughout the day? If you just can’t kick that groggy feeling, good chances are that you’re not getting a good night’s sleep. Here are some tips that you can use to help you get to sleep and wake up refreshed.

Regular exercise: As little as 20-30 minutes of exercise, four times a week, will help you sleep better. Try breaking up the time during the day by taking a brisk walk, riding a bicycle, or swimming a few laps. Before you go to bed do some relaxing stretches and yoga poses.

Sleep environment: Creating a relaxing sleep environment is a useful tool for sleep aid. Make sure your bed is large enough for you to stretch and turn comfortably. Put soft sheets on your bed. Use a comforter that will keep you warm and cozy in the winter and cotton sheets that will keep you cool during warmer nights.

Keep a Schedule: If you go to bed and wake up at the same time each day, it will be become easier for you to fall asleep. Try not to break your routine and you’ll be on your way to falling asleep.

Eat Right: Eating a large, rich meal two hours before you go to sleep may interfere with your sleep. If you plan to eat heavy foods, try shifting your dinnertime to earlier in the day. Then have lighter snacks later in the evening.