Everyone suffers from poor sleep, insomnia or restless nights at some point in their life. Fortunately, there are science-backed strategies and simple lifestyle changes that can dramatically improve your sleep quality.

Read on for powerful solutions for better sleep, from optimizing your sleep environment to managing stress to creating a calming bedtime routine. Whether you’re looking to fall asleep faster, stay asleep longer or wake up feeling refreshed, these sleep improvement tips will help you take back your nights — and your energy.