According to the Centers for Disease Control, more than one-third of adults in US routinely sleep fewer than seven hours a night. The benefits of adequate sleep range from better heart health and less stress to better memory and weight loss.

Stop loading up on caffeine or sneaking naps and use our top tips to help get the shut-eye you need to manage your health.

Develop a Sleep Routine

 It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night–even on weekends–helps set your internal sleep-wake clock and reduces the amount of tossing and turning required to fall asleep.

Move It!

 Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. Be sure to wrap up your workout several hours before bedtime so that you’re not too revved-up to get a good night’s sleep.

Change Your Diet

Cut out the food and drinks that contain caffeine–coffee, tea, soft drinks, and chocolate–by late afternoon. Make dinner your lightest meal and finish it a few hours before bedtime. Skip the spicy or heavy foods that can keep you awake with heartburn or indigestion.

Don’t Smoke

A study found that smokers are four times more likely not to feel as well-rested after a night’s sleep than nonsmokers. Researchers at Johns Hopkins University School of Medicine attribute this to the stimulative effect of nicotine and the nighttime withdrawal from it. Smoking also exacerbates sleep apnea and other breathing disorders which make it difficult to get restful sleep.