Beauty sleep is defined as both “sleep before midnight” “any extra rest,” but ask any beauty guru or dermatologist about sleep’s effect on your skin and they will tell you about the positive results one can reap from restful sleep. Sleep goes much further than just skin-deep, though, and adequate sleep has been proven to boost moods, improve cognitive function, and even reduce bloat and hunger!

If you find yourself feeling unmotivated or unable to focus at your job, or insecure about the quality of your work, it may be time to examine your sleeping habits and make a few changes in your routine.

Below are some of the most common issues that interfere with sleep, along with solutions for each that may not even require you to get out of bed.

Anxiety

It is estimated that more than 20 percent of adults in the United States suffer from at least one form of anxiety, which is why it comes as no surprise that anxiety is one of the most common causes of sleep loss. If you find that late night worries are keeping you from getting enough rest, you may be feeding into a vicious cycle of anxiety, sleep loss, and decreased energy levels and performance at work. If anxiety is coming between you and a good night’s sleep, try meditating before bed.

Busy Mind

Racing thoughts about your job, family, friends, hobbies, health and more can keep even the most tired person up until the wee hours of the morning. However, if you feel that these thoughts stem from excess energy, you may benefit from creating and following a nightly routine or ritual that will signal your mind and body to slow down for the night.

Discomfort

Discomfort in bed can come from a number of sources, including itchy or ill fitting sleepwear, worn out sheets, humidity, sore muscles, and more. If you are uncomfortable or feel restless when it is time for you to go to sleep, try to pinpoint the cause of your discomfort and eliminate it for good. However, if you have bought softer sheets, new pajamas, and have relaxed muscles yet still feel uncomfortable, it may be time to reassess your bed. Traditional mattresses should be replaced approximately every eight years, so you may want to upgrade to a bed without metal coils, which wear unevenly and can cause aches, pains and sleep loss.

Hunger

Women’s magazines will tell you that you need to go to bed hungry every night if you want to lose weight or maintain your current size, but many studies actually show that eating a small snack before bed can actually aid weight loss. Not only will your waistline be slimmer, but you will also improve your sleep by having a light snack that slowly releases nutrients into your body, such as apples with peanut butter or popcorn.

Noise

Whether you are a light sleeper or can sleep through even the loudest of alarms, certain types of noise can actually help you sleep. If you have trouble falling asleep because it is too quiet, or because of loud, sharp sounds, a white noise generator can drown out acute noises and also keep a silent room from feeling eerie.

Not Tired

Night owls across the world report increases in their energy levels at night and the inability to fall asleep early. However, many night owls are simply guilty of being addicted to screens. The blue light emitted by smartphones, tablets, computers and tvs mimics sunlight and wakes our bodies up, so if you partake in nightly feed scrolling, you may sleep better if you swap this habit out for reading a magazine or book (printed on actual paper) before bed.

Sunday Night Insomnia

Everyone looks forward to their days off of work, many people for the sole purpose of sleeping in. This may actually be harming your REM cycle, though. When you wake up at the same time every day, your circadian rhythm becomes regulated and you can even train yourself to wake up without an alarm, but late nights, forgotten alarms and oversleeping will ruin this pattern. To get the best of both worlds, allow yourself to sleep in roughly an hour later on days off or weekends than you do on work days.

Temperature

Before air conditioners were common household appliances, heat waves were notorious for the havoc they would wreak on people’s sleep. The stuffy, heavy air combined with the weight of a sheet or blanket kept most people from getting even an hour of decent rest per night. But regardless of your geographic location or its current weather patterns, you can achieve the best temperature for sleeping by setting your thermostat or air conditioner to 65 degrees Fahrenheit.

Do you struggle with any of these common sleep problems? If so, what solutions have you found?