For many people, sleep doesn’t come easy. Whether it’s from the stress of work and family, bad sleep habits, medical conditions, or simply an uncomfortable sleep environment, there are a huge number of Americans who struggle to get the recommended amount of healthy sleep every night and feel the effects of bad sleep every day.

We’re here to help! We want you to sleep better and sleep happy, so we’ve put together a timeline that shows what you can do (and not do) throughout the day to make sure that your body is ready to sleep when bedtime comes around.

Happy sleeping!