With both your duties as a parent and your job outside the home (or inside it, if you work at home), chances are you’re probably pretty worn out by the end of the day. Every adult needs at least seven hours of rest each night to be at optimal function—but when you’re responsible for another person (no matter how much smaller he or she may be!), it’s even more important to catch those Z’s.

Since May is Better Sleep Month, why not try and make getting some rest one of your goals for the upcoming week? Sleep is just as important to a healthy lifestyle as a good diet and exercise. Sufficient sleep is linked to a better memory, more energy, and better health. Seven out of ten Americans say that they are more likely to work out if they had a good night’s sleep. Try some of these tips to get a better night’s rest tonight.

Make your bedroom a place for rest. Too much brightness, media, or other distractions can create an environment that’s difficult to sleep in. Keep your bedroom cool, quiet and comfortable. Also be sure that it’s dark enough to keep you from waking up repeatedly. If you work nights, install dark shades to create the illusion of nighttime your body needs for a good rest. Try to not work in your bedroom if possible; keep it a place of relaxation to allow your mind to simply rest and not worry.

Avoid eating before bedtime. Some foods can make you more awake, while others may wake you up later with symptoms of discomfort, such as heartburn. The same goes for alcohol, caffeinated beverages and nicotine.

Make sure you have a decent mattress. If you have the money for a splurge, a good mattress is much more important than a good couch! Back pain from a saggy or old mattress can ruin your entire day. If you tend to sleep better on the couch, or if you wake up in pain every day from your bed, it’s high time for a new one. The same goes if your mattress is over seven years old and sags or shows other signs of overuse.

Prepare yourself for rest each night. At least half an hour before bedtime, try to wean yourself off the media—put away the iPod, turn off the TV and computer, and just unwind with a book or soft music. Create a relaxing ritual that might involve a bath, a foot soak, or anything else that can help you settle down before hitting the hay. Try to keep bedtime the same time every night to keep your body’s internal schedule used to going to sleep.

If you have problems sleeping, talk to your doctor. It really is that important! He or she may be able to prescribe you something to help you sleep, or help you evaluate your routine to see if there is anything you can try to get a good night’s sleep.