We all know sleep’s importance, but it’s hard to make time for it.

Getting a good night’s sleep can be one of our most challenging daily tasks. The average person needs between 7 and 9 hours of sleep each night, but many are getting less than that.

The Centers for Disease Control and Prevention (CDC) says that poor sleep and insufficient rest can lead to many health problems such as heart disease, high blood pressure, diabetes, and obesity.

Sleep is also essential for your mental health; it helps you to think, improves your mood, and makes you more productive at work. And let’s not forget that getting enough sleep makes you look more attractive!

A recent National Sleep Foundation (NSF) survey found that more than one-third of Americans are dissatisfied with their sleep quality. Most people report having trouble falling asleep or staying asleep at least a few nights per week.

The good news? You can do plenty of things to get better rest every night.

Here are eight simple tips from doctors that have been shown to improve sleep:

1. Stick to a routine, even on weekends.

Having a regular bedtime and wake time helps your body develop patterns for sleep — which is why jet lag is so hard on your body. The same goes for weekends: Try to follow the same schedule, even on Sundays.

2. Get outside during daylight hours.

Being exposed to sunlight helps the brain produce the sleep-inducing hormone melatonin, according to Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona College of Medicine-Phoenix and author of “The Sleep Solution.”

3. Lights out by 11 p.m.

“The biggest thing is to get in bed before 11 p.m. because we will be too wired if we go to bed after that. We want to get about eight hours of sleep a night, but I think most people need nine or 10 hours.” Suppose you can’t fall asleep early enough each night. In that case, Dr. Sbar recommends taking melatonin — a hormone-like substance produced naturally by the brain that helps regulate sleep and wake cycles — as long as it doesn’t interact with any other medications you take (talk with your doctor).

4. Avoid caffeine after lunchtime.

Don’t drink caffeine after 2 p.m., especially if it takes longer than two hours for your body to metabolize it completely; even decaf can be stimulating at night because it contains a little caffeine. If you need something warm before bedtime, try herbal tea instead of coffee or chocolate milk instead of soda pop (don’t overdo the sugar, though).

5. Use your bed for sleeping only.

If you’re lying in bed awake for more than 30 minutes, it’s time to get up and engage in another activity like reading or watching TV until you feel sleepy again. That includes using your bed as a place to watch TV, eat snacks or work on your laptop.

6. Don’t take your cell phone to bed with you.

“Blue light from your phone suppresses melatonin production,” says experts. “That means it’s harder for you to fall asleep.” If possible, leave your phone out of the bedroom entirely — or put it on airplane mode before bedtime so that it doesn’t buzz or ring if someone calls or texts you during the night.

7. Use earplugs if noise is an issue for you.

If people in your house get up early and make noise (or if there’s construction outside), earplugs can help block out their sounds, so they don’t wake you up in the morning or keep you up at night while they’re sleeping.

8. Exercise regularly.

Moderate exercise such as walking or yoga can help relieve stress and improve sleep quality by releasing endorphins and other hormones that promote relaxation and energy production during the day. 

The best way to get a good night’s sleep is to work towards the factors that encourage good sleep hygiene. These factors include: avoiding stimulating activities before bedtime, unplugging from electronics, avoiding caffeine late in the day and in large quantities, sticking to a regular schedule for going to bed, waking up every day (ideally at approximately the same time), and maintaining a comfortable sleeping environment.

The bottom line is that we have to get more sleep. Our bodies depend on it, our minds work better with it, and our performance improves.