According to a poll by SingHealth, 4 in 10 Singaporeans are sleep deprived, which means that on a weekday, they sleep less than the recommended hours of sleep (7 hours). But we all know that sleep deprivation has a lot of ill-effects on your health. Some of these problems include lowering your ability to concentrate, a weakened immune system, plus a host of complications like diabetes and weight gain. But getting better sleep isn’t too hard. Here are a few tips and tricks to beat sleep deprivation.

1. Dim your room
One of the biggest obstacles against a good’s night rest is bright lights. Early humans never had to deal with artificial lighting and went to sleep when the sun did. Eventually, we developed what scientists call the circadian rhythm, an internal clock that tells us when to sleep and when to wake up. However, in our modern world, our bright, artificial lights disrupt our circadian rhythm. If you want to sleep better, you would need to avoid artificial lighting, from light bulbs to electronics.

If you really need to use your electronics before going to bed, there are apps that can dim your phone or tablet so that it doesn’t disrupt your circadian rhythm as much. However, it’s always a good idea to go to sleep without bright lights and electronics to get your body back to its proper circadian rhythm.

2. Keep your room cool
Aside from a dim room, another thing you should make sure of is to keep our room cool. According to studies, optimal temperatures for sleep are at 20 or 21 degrees Celsius. If you don’t have air conditioning, there are other things you could do to cool down your room. For example, open the windows of your room, or use sheets that are light and breathable.

3. Avoid caffeine
Everyone knows that you should avoid caffeine before going to sleep, but not everyone puts this knowledge to practice. Studies have shown that caffeine can affect your sleep even six hours after consumption, so avoid consuming caffeine late in the afternoon. Also remember that there are other sources of caffeine that you probably aren’t aware of, like tea, chocolate, and soda. To stay on the safe side, check the labels of your food when eating anything before bed.

4. Create an evening ritual
All of us have an evening routine, but not everyone has an evening ritual. Our routines usually consist of brushing our teeth, turning off the lights, and falling asleep (after few minutes—or hours– of tossing and turning). But what separates routines from rituals is the intention behind it; rituals make going to bed a thing that you can look forward to. A good ritual can include seemingly unnecessary things like a short walk, drinking a cup of caffeine-free tea, or a few minutes with a paperback, that can make going to bed an enjoyable experience.