If you’re reading this at 2 A.M., you’re probably desperate for some help handling your insomnia. You’re not alone; plenty of people struggle with insomnia, and there are ways to prevent it. Use these suggestions to put your insomnia to rest:

Get daily exercise (but make sure not to exercise immediately before bed). A good round of cardio exercise is optimal since cardio causes your body to produce hormones that reduce stress levels and help you relax.

Make a conscious effort to put aside worries from the day. This is particularly important if you have a high-stress lifestyle. Try walking through your day mentally, writing a letter, keeping a journal, talking about it, or meditating about whatever stresses you out.

Follow the same bedtime routine every night. Take time to do proper self care (brush teeth, wash up, etc) and then to do something calming right before bed. Instead of watching television or surfing the web (both of which will stimulate your brain and keep you up), try reading, meditating, or stretching. Commit to the same bedtime routine so your body and mind both recognize the cues that it’s time to go to sleep.

Chronic insomniacs should limit use of the bedroom to sleeping. Instead of using your bedroom as a living room, reserve it for sleeping activities.

Keep the temperature on the cooler side. Most people find it optimal to set the temperature a little cooler and pile on the blankets.

Get rid of distracting lights. Many people find the led lights in their room to be a terrible distraction. Cover them up or turn them away from you whenever possible.

Keep lighting dim in the bedroom. Install low wattage bulbs in your bedroom lamps and put up black out shades to keep out streetlights or morning light.

Try these tips to handle your insomnia. Sleep well!