Three ways to get more sleep

World Sleep Day, which takes place this year on March 15, was created over 10 years ago by the World Sleep Society (formerly, the World Association of Sleep Medicine) to promote the importance of sleep. Restorative sleep is essential for day-to-day functioning and after a good night’s rest, most individuals are more alert and energetic. On the other hand, a lack of quality shut-eye can cause irritability, memory problems and a variety of health issues. If you’re having trouble getting the restorative sleep you need, these three tips can help.

1. Take a nap. If you didn’t get enough sleep the night before, take a short nap. The best time of day for a siesta is the early afternoon. Try to not let your nap last for more than 20 minutes.

2. Get some sun. Going outside or sitting by a window in the morning helps in two ways: it sends signals to your body that it’s time to be alert and it sets your internal clock so you’re ready for bed 14 to 16 hours later.

3. Use white noise. Not only does white noise help you fall asleep but it also helps your brain filter out sudden sounds that can wake you up. Fans can provide white noise and are a great choice because they also keep your room cool.

Finally, if you find yourself unable to sleep at night because you can’t get comfortable, it may be time to change your mattress. Most mattresses have an average lifespan of about 10 years. Getting a new one may help you rest easy and get the restorative sleep you need to feel well rested.