Sleep is critical to good health and productivity, and yet habits adopted over time can negatively impact it.

Why is sleep so essential? The brain is actually quite active at night, performing various functions that affect physical and mental performance the next day. The body requires time to rest while it works to strengthen itself against diseases, consolidate memories, build immunity, stabilize metabolism and prepare the mind for critical thinking in the hours to come.

Beyond the immediate benefits, quality sleep can also lower risk for chronic disease, like obesity, diabetes and hypertension. The Division of Sleep Medicine at Harvard Medical School reports that sleeping five or fewer hours a night could increase mortality risk by 15%. In other words, cutting off hours of sleep could mean cutting off years of life.

To maximize productivity, elevate mood and maintain focus during the day, a good night’s rest is important. Here are four things you can do to fall asleep faster and get better sleep.

1. Power down electronic devices.
Healthcare professionals recommend powering down devices at least an hour before you try to fall asleep. Why? First, the blue light emitted from devices suppresses production of melatonin, a hormone that tells the body when it’s time to fall asleep. Also, the type of content consumed can also have an impact. Whether you’re watching a show, scrolling through social media or reading an article, activity that produces anxiety or other emotional reactions like fear or excitement is can hamper sleep.

2. Be mindful of what (and when) you’re eating.
It’s well known that caffeine impacts sleep. That’s why coffee, black or green tea and chocolate aren’t ideal for consumption just before bedtime, as well as those foods and drinks that are high in sugar. On the other hand, foods like kiwi, fatty fish such as salmon or tuna, tart cherries and malted milk may be beneficial to sleep. Try to eat dinner at a consistent time each night and maintain an overall healthy dietary pattern.

15%
the percentage by which mortality risk increases in those people who sleep five or fewer hours a night.

(Harvard Medical School)

3. Create a consistent schedule.
Figure out how much sleep you generally need by paying attention to your unique circadian rhythm, a natural internal wake/sleep cycle. Try going to bed and waking up at different times, getting between seven and nine hours, and see when you feel most rested the next day. Keep in mind, though, that you can also get too much sleep. Spending more than nine hours in bed on a regular basis can also increase the risk of diabetes, heart disease and stroke, according to Dr. Robert Rosenberg, a sleep medicine specialist.

4. Wear an eye mask.
Whether the source is a streetlight or an early morning sunny window, light can make falling asleep more difficult and wake us up. Eye masks effectively block out light while providing calming effects and improving quality of sleep. Studies show that combining eye masks and ear plugs can help sleep and hormone balance. Creating an environment that’s as dark, quiet and free of disruption as possible – plus practicing deep breathing and releasing body tension as you get comfortable in bed – will help you get the best night’s sleep.