BY JILLIAN HALL

Sleep deprivation (especially over an extended period) can have serious health consequences. It can inhibit your cognitive abilities and increase your risk for heart disease, heart failure, irregular heartbeat, high blood pressure, stroke, and diabetes. Missing out on sleep can even cause symptoms of depression.

So, what can you do to get the sleep you need? Here are 18 tips that really help.

1. Make sure your mattress hasn’t outlived its life expectancy.
Most mattresses only last for eight to ten years. As your mattress ages, it stops providing the support your body needs. If yours is too old, it’s time to replace it.

2. Stick to a sleep schedule.
You might think that bedtimes are only for children, but they can help adults sleep better, as well. Waking up and going to sleep at the same time each day, even on weekends, can help your body set its circadian rhythm (or sleep/wake cycle) and improve your rest.

3. Create a nighttime ritual for relaxation.
Choose an activity that you find relaxing — like reading, having a cup of tea, or listening to music — and start doing it an hour or so before bed. A relaxing ritual will help you release the stress of the day and prepare for sleep.

4. Avoid TV and other blue light sources at night (like cell phones, tablets, digital clocks, computers, etc.).
This type of light suppresses melatonin, which plays a crucial role in regulating the hormones that help you sleep. Additionally, TV shows or games on phones can be energizing, making it more difficult to fall asleep.

5. Find the exercise balance.
Exercising can improve your rest, but only if you do it at least four hours before bedtime. Since exercise stimulates your body, it can disrupt your ability to fall asleep.

6. Eat foods that help you sleep.
Eating carbohydrate-rich foods can boost serotonin levels in your brain. Serotonin helps you feel calm and aids in melatonin production in your body. This domino effect will help you fall asleep more easily. You can choose healthy options (like chickpeas) to avoid adding inches to your waistline.

7. Avoid fatty evening meals.
Don’t eat fatty foods within three hours of bedtime. These foods can be hard to digest, making it more difficult to fall asleep (and stay asleep). If you’re hungry after a light dinner, it’s better to eat a small snack.

8. Keep daytime naps under 20 minutes.
If you’ve been struggling to sleep enough at night, you may be compensating with naps during the day. Naps can be a helpful supplement, but if they’re longer than 20 minutes, you may be sabotaging your nighttime rest.

9. Place a pillow between or under your legs.
Seemingly insignificant discomfort may be keeping you from a good night’s sleep. Putting a pillow between your legs (when lying on your side) can improve your hip alignment and reduce back pain. If you’re lying on your back, a pillow under your knees can support your legs more effectively.

10. Quiet your mind.
Does your mile-long to-do list keep you awake at night? Set a note pad and pencil by your bed. Write down nagging thoughts, so that you can release them and address them the next day.

11. Make sure you’re not too hot or cold.
Room temperatures can affect your ability to fall asleep, as well as the quality of your deep sleep (or rapid eye movement sleep). Studies have shown that you’ll sleep best with your thermostat set between 65 and 75 degrees.

12. Take a warm shower or bath before bed.
The warm water will cause your body temperature to increase and gradually decrease, which will stimulate melatonin production. Increased levels of melatonin will tell your body that it’s time to sleep.

13. Paint your bedroom a color that seems relaxing to you.
Colors in the blue family tend to be soothing, but soft shades of other colors work for some people. Using matte versus high-gloss paint can also make a difference. Soft, matte colors can make your bedroom a more relaxing and inviting oasis for rest.

14. Turn on white noise.
Depending on where you live or who you live with, inconsistent noises may keep you from sleeping well. White noise can help you maintain an even noise level, especially as you try to fall asleep. You can download a variety of apps on your phone to produce white noise.

15. Smell something good.
Studies have shown that the scent of lavender may help you fall sleep and experience deeper sleep. A lavenderscented candle or bath soap may be your ticket to a better night’s rest.

16. Try progressive muscle relaxation.
You can help your body relax before bed by intentionally tensing and relaxing specific muscles. Start with the muscles in your face, and then work your way through your hands, feet, legs, arms, and core. This process may help you release tension that you didn’t even know was there.

17. Don’t lie in bed awake.
If you really can’t fall asleep, don’t stay in bed and stress about all of the sleep you’re missing. Instead, get out of bed, and try some of the other relaxation techniques on our list.

18. Get checked for sleep disorders.
If you are having serious sleep issues, you may need to make a doctor’s appointment. Disorders (like sleep apnea, restless leg syndrome, or narcolepsy) may be the cause of your sleep deprivation.