Over 30% of Americans get less than 7 hours of sleep each night, and in a lot of industries (consulting, investment banking) a lack of sleep is even considered cool and productive.

The benefits of sleeping right don’t stop at productivity, but also extend to your relationship. A 2014 study among 1,000 people found that couples are happier if they:

Even if we think we don’t have it, we actually do. The thing is, for example, to put sleep above watching the latest episode of your favorite series.

You can use technology to access tools for meditation or to help you relax. Forgetting the daily stresses and anxiety is an important part of a good night’s sleep.

Dioscorides, a physician from ancient Greece, wrote about the tranquilizing properties of lavender at the beginning of the first century.

When you’re suffering from a poor night of sleep you go after sweets, doughnuts with all the various toppings, or that precious mug of coffee (you don’t even care that’s meant to be in a little fancy cup, you need your fix in triple dose right now) and maybe a double latte later.

Acupuncture is an efficient and natural way to improve your sleep. People have used it for centuries, but now modern medicine already confirms its effectiveness.

Never underestimate the power of dreams. Waking up in the middle of the night from one is not ideal. So why not develop a habit of having a notebook and pen on your nightstand to write them down? Don’t turn on the lights. It’ll be easier to recall the details.

One of the best ways to spend more quality time with your partner at night is to ditch electronics after a certain time each day altogether.

Changing your sleep habits can be a challenging process. Still, you need to commit, to take it day by day, cheer yourself for every victory and be indulgent when you fall off the wagon.

Take your iPhone, laptop, and iPad out of the bedroom at least half an hour before you put your head on the pillow.

When the alarm starts blaring in the morning you wake up with your body inundated with cortisone causing the flight or fight response. So your feet didn’t even touch the floor and you’re already stressed.