The research is in, and it is clear that one of the most important things you can do for your health is to get an adequate amount of sleep. Sleep is an integral part of a healthy body. Poor sleep will have a negative impact on energy levels, immunity, and brain health.

The term “sleep hygiene” has been batted around since the 1970s. Hygiene is defined as a series of practices conducive to preserving health and preventing disease. The things that quickly come to mind are hand washing practices, bathing and grooming practices, and care for nails and teeth. Healthy habits around these areas prevent bacteria, fungi, and viruses from multiplying and spreading.

Sleep hygiene refers to the habits and practices that are most conducive to a restful and regular sleep schedule. These habits support healthy sleep, which in turn supports physical, emotional, and mental health.

Here are 10 steps to a good night’s sleep, every night.

1.    Turn your screens off thirty minutes before bed.

That’s right. That includes Netflix, and your phone, and your iPad, and even your Kindle if you don’t have a way to block the blue light. There are light filtering glasses and some apps available to reduce the amount of blue light reaching your eyes, but really, it is best to just turn it all off a half hour before bed. Blue light interferes with your circadian rhythms, which govern the production of serotonin and melatonin and send you into a proper sleep/wake cycle.

2.    Create a cool room for sleeping.

Inflammation in the body creates heat and can make sleep more difficult. A room that is 68 degrees F or less will make it easier to sleep. You may want to consider a cooling pad for your bed to help maintain a cool place to sleep.

3.    Create a dark room for sleeping.

Invest in light-blocking drapes and create a space that is completely dark. If you do wake in the night, train yourself to lie still and focus on something boring (that’s where that old advice about counting sheep comes from). If the room is still dark it’s easier to fall back to sleep because you won’t be stimulated by the things you see.

4.    Keep your phone away from your bed.

Yes, even away from your bedside table. There are still alarm clocks in the world. You can put your phone across the room so that you will have to get out of bed when your alarm goes off. Phones emit electromagnetic fields, and while research on them has not been definitive yet, it might be better to play it safe and put your phone across the room while you sleep instead of right beside your head (or worse, under your pillow).

5.    Create a peaceful, uncluttered space.

The eye will rest and that will help the brain to rest as well. Marie Kondo’s book has been a bestseller for a reason.

6.    Skip the high-carbohydrate snacking before bed.

After seven in the evening, if you feel you need something, try a cup of herbal tea, or a high protein or high fat snack for slow sustained energy.

7.    Minimize alcohol intake, especially in the evening.

Although some people swear by a nightcap to help them drop off to sleep, alcohol before bed will often cause you to wake in the middle of the night and be unable to get back to sleep. Too much alcohol can interfere with REM sleep, which is necessary for fully restful and restoring sleep.

8.    No caffeine after 2 P.M.

Caffeine disrupts sleep and it is easy to get into an unhealthy cycle. If you need a boost in the mid-afternoon, consider whether you are getting enough sleep at night or enough protein during the day. By using caffeine for a quick fix after two, you will make it harder to get to sleep at a good time that evening, and you’ll start the cycle all over again.

9.    Be asleep by 10 P.M.

Hormone levels reset at 10 so the sleep you get then is most in tune with your biorhythms, and will allow your body to heal.

10.   Supplement if necessary.

A magnesium supplement may help with muscle relaxation and can relieve neural tension. A little cinnamon in your tea or yogurt will help balance blood sugars, and help prevent a blood sugar crash in the middle of the night.

Try implementing one tip at a time to practice good sleep hygiene. You may be surprised by the energy and clarity you find you have when you are getting the sleep you need. If you have chronic insomnia, seek the advice of your chiropractor or other healthcare professional.