here’s the powerful effect

Make a note of how much caffeine you drink during the day (and when), how much exercise you get, what you eat and when you go to bed and wake up. You may be able to spot correlations (like too much caffeine before bed) and adjust accordingly.

Turn the temperature down. Many people fall asleep faster if their rooms are colder. Try setting your thermometer to 65 degrees F (about 18 degrees C) or snag a cooling mattress.

If you can’t fall asleep, get up and move for a few minutes. Sometimes the anxiety of not being able to fall asleep makes it harder to fall asleep.

Skip the TV and phone, though; the bright screens could keep you awake.

Keep the music slow and quiet. Listening to classical music an hour before bedtime can make it easier to fall asleep (whether it’s from boredom or relaxation, the outcome is the same).

Note: If you suffer from chronic sleep deprivation, you should speak with a medical professional, as it could be a symptom of something more serious.