The idea of a full night’s sleep can be too good to be true for some, but while it may seem out of reach, there’s plenty you can do to help make it happen.

Taking control of your sleep schedule is the most powerful thing you can do to get a better night’s rest.

Here’s our top 7 tips for a good night’s rest:

Go to bed at the same time every night.

Doing this trains both the brain and the body clock. Never discount the value of routine.

Wake at the same time every morning.

Once you’ve established a good go to sleep routine, a good wake up routine should follow.

Make your bedroom dark.

Light confuses the brain into thinking its daytime. When there’s too much light we produce less melatonin, making it harder to fall asleep.

Eat light

It takes up to 3 hours to properly digest a meal, so give your body time to do this before you hit the pillow.

Avoid caffeine and alcohol.

Stimulating the nervous system not only stops you from falling asleep, it also contributes to more frequent night waking.

Take your computer (and your phone!) out of your room.

This is a hard one – especially for teenagers who might panic if technology isn’t in arms reach. Removing technology from the bedroom requires commitment and discipline but is well worth it to improve sleep.

Herbs of Gold Sleep Ease.

Herbs of Gold Sleep Ease contains Passionflower, traditionally used in Western herbal medicine (WHM) to calm the mind, enhance sleep and relieve symptoms of mild anxiety, especially if this is contributing to sleeplessness. Passionflower is combined with California poppy, traditionally used in WHM to induce sleep and improve sleep quality.