Lack of sleep is one of the few unhealthy habits that we are not encouraged to change. Smoking, refusing to work out, eating poorly, and a sedentary lifestyle are all things for which we get a lot of flak, but healthcare programs that offer incentives for patients who get a lot of sleep are few and far between. Luckily, AsapTHOUGHT is here with 9 tips for a better night’s sleep.

According to the Centers for Disease Control and Prevention, around 40 million people suffer from chronic long-term sleep disorders, and an additional 20 million experience occasional sleep problems each year in the United States. Losing even a minimal amount of sleep can affect our mood, energy output, and stress management. As sleep hours diminish, the unhealthy side effects get more severe. Sleep problems and disorders often lead to weight gain, depression, and even heart disease.

If you want to kill two birds with one stone, try improving your sleep schedule with regular exercise. A recent study conducted by researchers from the Perelman School of Medicine at the University of Pennsylvania gathered data from around 430,000 adults involved with the 2013 Behavioral Risk Factor Surveillance Systems. Results showed that participants who reported working out in the previous month had healthier sleeping habits compared to those who did not work out in the last month.