Not getting enough sleep is a nationwide public health problem, with 50 to 70 million American adults tossing and turning each night. A sleep doctor decided to help sleep-deprived Reddit users who struggle to get shut-eye by providing some quick tips and tricks to shut the brain down the healthy way.

“The problem with the modern lifestyle is you probably go from morning radio to podcast in car to Facebook, to work and Reddit during breaks and then back home to the TV,” the Reddit sleep doctor wrote. “There are few opportunities for quiet reflection, so is there any surprise that the first moment there are no distractions (once your head hits the pillow on your bed) you would start having your inner dialogue? Your coping mechanism should not be more distraction and sleeping pills, but rather forced routine that involves that internal voice.”

According to the National Sleep Foundation, falling asleep is easier when you set aside half an hour for a relaxing activity, such as reading a book, right before bed. Dim the lights and disconnect from electronic devices because screens make it more difficult for the brain to enter into sleep mode. Reddit’s sleep doctor provides seven powerful coping mechanisms to practice on a daily basis:

  1. Meditation
  2. Writing in a diary
  3. Working out with minimal distractions
  4. Prayer
  5. Light house work with minimal distractions
  6. Sitting down and planning your daily agenda
  7. Opening your thoughts to a close friend or psychotherapist over regularly scheduled periods