A bad night of sleep is the worst thing. You wake up the next morning feeling tired and caffeine-filled. It could get worse. You could be sitting next to a morning person. They’re bright and cheerful, with no dark circles in their eyes, and they’re always feeling irritable.

This is a very effective sleeper. It’s a rare breed of Millennial Generation with super-concentration and a knack for getting things done in a short time. These 8 habits are highly effective for sleepers and will help you achieve your dreams of a 7-9 hour sleep.

1 They are proactive

“One in five people in the UK feels unusually tired,” according to NHS Choices. This isn’t usually due to a physical condition. It tends to be a combination of small stresses that leaves them feeling mentally tired or tossing around at night. It’s a common complaint that many people have every day. It is a lot. It is important to ask how many of these people actually do something about it. The way they approach sleeping is what separates the highly productive sleepers from those who are tired. Some people are not able to fall asleep quickly and wake up feeling refreshed. It takes discipline, routine, and good sleep hygiene. Before you can be a chronic insomniac, you need to change your lifestyle. Be proactive and invest in a supportive mattress. Clear your bedroom of all distractions.

2 They Keep An Effective Circadian Rhythm

Effective sleepers know their circadian rhythm and take the necessary steps to achieve it. According to The National Sleep Foundation, adults between 18 and 64 need 7-9 hours of sleep. It is your choice when you want to go to sleep. Michael Breas, a sleep expert, says that the average sleep cycle is 90 minutes. We need approximately 5 of these 90-minute cycles every night. This amounts to approximately 7.5 hours each night. You can determine the time that you should sleep by choosing your ideal wake-up hour and working backwards 7.5 hours. This will help establish a circadian rhythm, or your internal clock, that you can follow, even on weekends. Consistent sleeping is the key to avoiding tiredness during the day. It helps maintain a healthy hormone level, boosts energy levels, and allows for recovery. Although it can be difficult to change a bad habit, you will notice significant improvements if you adopt a regular sleeping pattern.

3 They don’t use smartphones before bedtime

Incessant scrolling is something that poor sleepers often admit to having a bad habit of doing. It’s late, bored, or you just want to catch up on the world before getting up in the morning. Big mistake. It’s like sleeping in front the TV. The artificial blue light from your phone can disrupt your sleep/wake cycles. It tricked the brain into believing it was morning and inhibited melatonin production. Melatonin is more than just a way to fall asleep. Without it, you are more susceptible to depression and other symptoms. Turn off all electronics before you go to bed. Keep your phone in another room while you sleep. No more checking Facebook at 2am!

4 They eat the right things

Your day’s fuel is crucial to how well you sleep. You can encourage inconsistency by snacking on sugary chocolate bars all day. This will make you more likely to nap and increase insulin levels. You won’t be able switch off at night if you guzzle coffee after coffee from 9-5. Avoid high-fat, sugar-rich foods as they don’t induce sleep. The same goes for caffeine, alcohol, spicy foods, and spice. Know your limits if you have trouble sleeping. Instead, stock your kitchen with sleep-friendly food. This will help you curb hunger pangs late at night by stimulating serotonin/melatonin production, which regulates your sleep/wake cycles. A small amount of bread or crackers can be eaten an hour before bed to help you fall asleep. You can also try honey, almonds, chamomile tea and kiwi fruits.

5 They are Avid Readers

People who are highly effective at sleeping love to read. Before they go to bed, they turn off all electronic devices for at least two hours and curl up with a good book . To get a good night of sleep, it is important to wind down before you go to bed. This signals the body to stop all activity and that you are ready for relaxation. Reading is a great way to do this. Reading is not just stimulating your mind; it allows you to immerse yourself into other worlds, which can help you relax and remove any worries. According to The Telegraph, it takes only 6 minutes to lower your heart rate/tension and this, in turn, you can relax. It’s time to go to the library.

6 They Love The Sunshine

Your quality of sleep can be affected by being locked away in an office without light for 8 hours per day. Insufficient sunlight can disrupt your body’s natural rhythms and cause disruptions in your sleep/wake cycles. The true need for sunlight was revealed in a study presented at the 27th Annual Meeting of the Associated Professional Sleep Societies LLC. Forbes reports that they compared the sun-seeking habits and sleep patterns of 49 day-shift workers, 27 from workplaces without windows and 22 from workplaces with windows. They found that employees who were more exposed to natural sunlight had a better night’s rest and slept for an average 46 minutes longer per night. Workers with windows are more active during the day, which contributes to better quality sleep. For the sake of your sleep, don’t eat at your desk.

7 They are pretty spiritual

Breathe. You can also meditate if you are having trouble falling asleep. Harvard Medical Health’s study found that mindful meditation helps you to approach everyday challenges more pragmatically and with a clear mind. This reduces stress and allows you to sleep for 7-9 hours without any interruptions. Relaxation can be achieved with even the simplest breathing techniques. Dr. Weil, a health expert and best-selling author recommends the “4-7-8 breathing method”. This involves inhaling for four seconds, holding for seven seconds, then exhaling for eight seconds. To achieve calmness that is sleep-worthy, repeat this three times.

8 They seek medical help

Seek medical attention if you are still having trouble sleeping. Sleep apnea is a condition that affects 22 million Americans. Many of these cases are undiagnosed. Talk to a doctor if you have persistent headaches, restless sleep, lack of energy, or snoring.